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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

thundergod said:
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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I hear ya. I used to do Mentzer's HIT and I never really had burn out days. I may have a hard time selling a pure HIT routine to my workout partners, but I'll play around with the volume/intensity. Every other body part is doing fine with the high intensity/high volume, but my chest seems to get burned out the most often.
 
thundergod said:
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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Agreed, same way I train.
 
Dude your workouts are effin insane! sick numbers. as said I hope you dont burn yourself out but if you can keep this up Im expecting you to take home some loot.
 
Damn bro seen the video and was like damnnn, then realized you're not even holding the handles and basically taking any tricep assistance out of the press. Truly a beast :hail:
 
FlexW99 said:
Between Sam, Tom, Jason, and Andres; I feel small, weak and dont belong :( :( :(
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Well you look better with your shirt off, so you win.

xFRACTION said:
Dude your workouts are effin insane! sick numbers. as said I hope you dont burn yourself out but if you can keep this up Im expecting you to take home some loot.
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jherman08 said:
Damn bro seen the video and was like damnnn, then realized you're not even holding the handles and basically taking any tricep assistance out of the press. Truly a beast :hail:
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Thanks Fraction and Big J. The wind was blowing in my favor, that's all :biggthumpup:
 
DAY 9, OMG workout!

AM Cardio: Stairclimber 20 min + abs

PM LIft: Tha Nasty

Olympic Snatch; super-set to Db Shrugs
135lbs x 3 reps/100lbs Db's x 15 reps
145lbs x 3 reps/100lbs Db's x 12 reps
155lbs x 3 reps/100lbs Db's x 12 reps
165lbs x 1 rep/100lbs Db's x 12 reps

Hang Cleans; super-set to Db Shrugs
135lbs x 10 reps/100lbs Db's x 12 reps
185lbs x 3 reps/100lbs Db's x 12 reps
205lbs x 3 reps/100lbs Db's x 12 reps
225lbs x 2 reps/100lbs Db's x 10 reps

Seated Military Press; super-set to Barbell Shrugs
135lbs x 10 reps/225lbs x 15 reps
155lbs x 10 reps/315lbs x 10 reps
175lbs x 8 reps/405lbs x 7 reps

Machine, Behind The Neck Shoulder Press; super-set to Db Lateral Raises
150lbs x 15 reps/35lbs Db's x 8 reps
165lbs x 10 reps/35lbs Db's x 8 reps
180lbs x 8 reps/35lbs Db's x 8 reps

MURDER!!!! I'm effing drenched! nasty workout fellas, it was grueling from beginning to end. Effing murder.
 
Tomahawk88 said:
Agreed. I tried to post my pics on here but I got an infraction and it said "We dont want to blind are members here at AM put all that nastiness away."
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And they made you take your video down. Something about hippies?
 
Day 10

I think today will be my first actual rest day. My last "rest day" was still double cardio sessions, just no lifting. When I woke up this morning, it felt like I absolutely could not wake up, I could tell my body was beat up with my need to burn an excess of calories daily, with incessant activity, so I'll have some downtime today. At least I hope so. There's always a flight risk on me driving straight to the gym as usual instead of heading home after work.

I woke up at 214lbs this morning. 10 days and 6lbs down, which means maybe 2lbs-3lbs of actual fat.
 
Tomahawk88 said:
Messed up but true lol.

The few people I have shown have given possible feedback. The word HUGE was thrown out a lot lol.

I tried those Viking incline presses today at the gym. Whooped my butt lol.
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The Viking Grip makes the incline hammer press feel more like a fly to me then a press, what was your impression?
 
VolcomX311 said:
The Viking Grip makes the incline hammer press feel more like a fly to me then a press, what was your impression?
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I've used the Viking Grip before as well. I feel that it hits the outer pecs harder than standard HS Presses do.
 
VolcomX311 said:
The Viking Grip makes the incline hammer press feel more like a fly to me then a press, what was your impression?
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I liked them just not too sure on hand placement. And it really emphasized my theory that Dino(gym owner) has somehow found a way to make his machines tougher than normal machines. Same machines feel harder to do at this gym.
 
Tomahawk88 said:
I liked them just not too sure on hand placement. And it really emphasized my theory that Dino(gym owner) has somehow found a way to make his machines tougher than normal machines. Same machines feel harder to do at this gym.
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Maybe he holds back on the WD40, lol.
 
Tomahawk88 said:
Haha he probably does. It is basically a 2 person run gym just him and his wife. There are some BIG mofos who go there too. I love being able to go there and feel small.
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The broke down, dungy gyms are usually where the buffalos tend to roam. I kind of like the hardcore'dness of a dingy little gym, but sometimes I like going to a big public gym. There's hardly any eye candy in those dungeon gyms, not that I "need" it, but the occasional intra-workout visual test boost is nice.
 
What is this "Viking Grip" you speak of? Is it pushing on the arms of the HS machine rather than the typical handle bar?

I presume that comes from our favorite Norseman on the boards... ;)
 
VolcomX311 said:
The broke down, dungy gyms are usually where the buffalos tend to roam. I kind of like the hardcore'dness of a dingy little gym, but sometimes I like going to a big public gym. There's hardly any eye candy in those dungeon gyms, not that I "need" it, but the occasional intra-workout visual test boost is nice.
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Ya it def has a dugeon feel to it. There is VERY limited eye candy that is for sure. Had some eye candy on monday when I was doing back and it seemed to help. Hopefully she sticks around. Might have to make sure she is there when I go for 725 :lmao:
 
Milas said:
What is this "Viking Grip" you speak of? Is it pushing on the arms of the HS machine rather than the typical handle bar?

I presume that comes from our favorite Norseman on the boards... ;)
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Yes. This is the Viking Grip and apologies for the re-run for everybody else who's seen this video, but pictures are more effective then text.



The grip was actually named after an old member named Thomas aka VikingInc, who actually, originally showed me this grip. He left AM awhile ago and post primarily at BB.com as a Gaspari rep I believe.
 
VolcomX311 said:
I hear ya. I used to do Mentzer's HIT and I never really had burn out days. I may have a hard time selling a pure HIT routine to my workout partners, but I'll play around with the volume/intensity. Every other body part is doing fine with the high intensity/high volume, but my chest seems to get burned out the most often.
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Sounds like you and your partner need the Warrior Workout in your life... Just saying. Cuts, power, hypertrophy, increased conditioning, and carb depletion all in one workout.

VolcomX311 said:
Yes. This is the Viking Grip and apologies for the re-run for everybody else who's seen this video, but pictures are more effective then text.

The grip was actually named after an old member named Thomas aka VikingInc, who actually, originally showed me this grip. He left AM awhile ago and post primarily at BB.com as a Gaspari rep I believe.
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Maybe I need to give the viking grip a shot. I could use more outer pec development.
 
MrKleen73 said:
Sounds like you and your partner need the Warrior Workout in your life... Just saying. Cuts, power, hypertrophy, increased conditioning, and carb depletion all in one workout.



Maybe I need to give the viking grip a shot. I could use more outer pec development.
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Is there a link to a site or one of your old logs you can give me to get a grasp of what the warrior workout looks like?

I encourage the Viking Grip, it feels good on those outer pec pumps.
 
VolcomX311 said:
Is there a link to a site or one of your old logs you can give me to get a grasp of what the warrior workout looks like?

I encourage the Viking Grip, it feels good on those outer pec pumps.
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I will email it to you. I have never totally just put the workout out for everyone although most people have a general idea of the format.
 
I wish my gym had one of those machines. I need something else besides Incline BB and Incline DB
 
Good log so far dude keep it up! Looks like your cutting at a perfect rate
 
VolcomX311 said:
AM Cardio: 20 min stairstepper

Damn, the 3rd day and my body is already asking for a rest day from lifting. After my morning cardio, I attempted to hit some back, but I just sat there in an exhausted daze with nothing in me. I won't lift tonight. This could also be largely due to the lack of sleep I got last night. Everything is basically all good, I think my body is just in shock of sudden onset of double cardio and restricted diet.
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sleep. sleep. sleep. damn, that is one hell of a workload to put your body through with insufficient sleep. i bet cortisol is off the meter.
 
MrKleen73 said:
I will email it to you. I have never totally just put the workout out for everyone although most people have a general idea of the format.
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Gotta thank you for passing it to me last year. My workouts have NEVER been more gratifying. It surely calls the 'inner beast'..you have NO choice..if you do, you skimped...
 
thebigt said:
sleep. sleep. sleep. damn, that is one hell of a workload to put your body through with insufficient sleep. i bet cortisol is off the meter.
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Sleep is certainly a necessity for proper hormonal balance and my "whole" day off yesterday was a god send. i felt great this morning. On the topic of cort control, I am being very cognizant of the keeping my cortisol in check, so i don't end up losing "weight" instead of fat. I'm running Endoamp, ERASE, Phyto-Test, T911, 20g daily fish oil and 3g daily sesamin oil to keep my cort low and test elevated :usa2:
 
Day 11

AM Cardio: Treadmill HIIT 20 min, 1:1min walk/run on incline 10.

AM Post Cardio Workout: Lower/Outer Chest light touch up.

Hammer Dip Press; Block Sets
(facing the opposing direction and leaning forward to emphasize the lower pecs.)

180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps

200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps

220lbs x 6 reps
220lbs x 6 reps
220lbs x 6 reps

240lbs x 5 reps
240lbs x 5 reps

Clearly this isn't meant to be a complete chest workout, it was just a touch up to bring up the lower/outer pecs. I have a real workout tonight or maybe a second cardio session or both. Tomorrow is my truly big lift day. Big Bad Back.

My diet is still clean as fak, with the exception of last night, where I didn't really cheat, but I literally felt like a starving Ethiopian child around 11:00pm and there was no way I wasn't going to eat something, it was like I was going hypo, so I NEEDED nourishment. I had 3 servings of beef jerky, which was the entire bag and I intended to be satiated enough to stop then, but i wasn't. Then I had my wife cook up 7 eggs with 1 yoke and then I was good. The bad part isn't the food choice, it was that I went to bed with all that in my stomach shortly after, probably 11:45pm'ish. I don't know what happened, but I was ravenous. I'm not sure how to prevent that in the future, but eggs will always be my back up plan for any kind of late night snacking, which I intend to avoid in the future, short of last nights hypo'esque catastrophe.
 
I like workouts where you pound one movement into the ground. That's what my Dead day looks like right now - just pull until I die.

You make me miss doing dips. I had worked up to bw+150 for sets of 3-5 before I blew out my elbow. Now I can't even do bodyweight without excruciating tendon pain. But at least it's healed enough to do some basic pressing.
 
Resolve said:
I like workouts where you pound one movement into the ground. That's what my Dead day looks like right now - just pull until I die.

You make me miss doing dips. I had worked up to bw+150 for sets of 3-5 before I blew out my elbow. Now I can't even do bodyweight without excruciating tendon pain. But at least it's healed enough to do some basic pressing.
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Ah that sucks and geezus were you pulling weight on the dips (ontop of your gorilla like BW). I thought I was pretty Leonidos when I could hit dips + 135lbs for a single set of 5-6 and that's when I'm a touch lighter.

I can't do french bar skull crushers because of some form of elbow pain, but I can go as heavy as I want on Db skull crushers, sort of weird.

Doing hammer dips to the death is one thing, doing dead lifts in such large volume is monstrous.
 
This is Golden. A brief 24 sec video, but it's funny if you were into the movie 300 Spartans, which all of you should have been.

 
Resolve said:
I like workouts where you pound one movement into the ground. That's what my Dead day looks like right now - just pull until I die.

You make me miss doing dips. I had worked up to bw+150 for sets of 3-5 before I blew out my elbow. Now I can't even do bodyweight without excruciating tendon pain. But at least it's healed enough to do some basic pressing.
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Sounds like my kinda party :party:
 
Day 11 PM

AM Cardio: Treadmill HIIT 20 min, 1:1min walk/run on incline 10.

AM Post Cardio Workout: Lower/Outer Chest light touch up.

Hammer Dip Press; Block Sets
(facing the opposing direction and leaning forward to emphasize the lower pecs.)

180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps

200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps

220lbs x 6 reps
220lbs x 6 reps
220lbs x 6 reps

240lbs x 5 reps
240lbs x 5 reps

--------------------------------------------------------------------

PM Workout

ATG Front Squats
185lbs x 10 reps
185lbs x 10 reps
185lbs x 10 reps
185lbs x 8 reps
185lbs x 6 reps

I really only did the squats to burn off some excess sugars and to get some GH circulating before I dove into my cardio.

PM Cardio: 40min Stairclimber; 488kcals burned.
 
looks like a great workout there man. You'll rip it up with that Am/PM cardio going on. You burned a good amount of cals today :thumbsup:
 
Nice workout Volc. That Sparta kick is funny. I backed it up a few times homeboy jumps into the air before the other guy kicks him. Where is he fighting nowadays anyway?
 
I don't know that you need to be doing AM PM Cardio Brother. I mean you can but save that crap for 10% tyring to get into the single digits. No need for that much cardio if your diet is in check. Only time a two a day on cardio could be done is maybe a day with no lifting and one of the sessions being low intensity like going for a brisk walk. You try to train like that for 3 months straight and you won't only hit a wall but lwill lose more muscle than you need to. Limit the cardio to 2.5-3 hours a week at first not including little walks unless truly increasing heart rate on them. If you do the Warrior the 1000 or so cals you burn during your weight workout will help with fat loss as well.
 
MrKleen73 said:
Nice workout Volc. That Sparta kick is funny. I backed it up a few times homeboy jumps into the air before the other guy kicks him. Where is he fighting nowadays anyway?
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Arlovski is fighting in Strikeforce right now. Strikeforce is about to enter a HW tournament and he going to be in that tournament, but his time as a truly relevant fight is passed.
 
VolcomX311 said:
Sleep is certainly a necessity for proper hormonal balance and my "whole" day off yesterday was a god send. i felt great this morning. On the topic of cort control, I am being very cognizant of the keeping my cortisol in check, so i don't end up losing "weight" instead of fat. I'm running Endoamp, ERASE, Phyto-Test, T911, 20g daily fish oil and 3g daily sesamin oil to keep my cort low and test elevated :usa2:
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i've heard good things about endoamp. but as you already know-nothing compares to a good sleep.
 
MrKleen73 said:
I don't know that you need to be doing AM PM Cardio Brother. I mean you can but save that crap for 10% tyring to get into the single digits. No need for that much cardio if your diet is in check. Only time a two a day on cardio could be done is maybe a day with no lifting and one of the sessions being low intensity like going for a brisk walk. You try to train like that for 3 months straight and you won't only hit a wall but lwill lose more muscle than you need to. Limit the cardio to 2.5-3 hours a week at first not including little walks unless truly increasing heart rate on them. If you do the Warrior the 1000 or so cals you burn during your weight workout will help with fat loss as well.
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I take your advice seriously and I appreciate the suggestions. I'll probably just stick to AM cardio then and only hit double cardio on non-lift days, maybe swap in some AM/PM lifting, instead of cardio. I certainly don't want to hit walls too soon or burn out. I keep the 2.5-3 hour limit in mind, thanks for advice.
 
thebigt said:
i've heard good things about endoamp. but as you already know-nothing compares to a good sleep.
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For sure and last night was horrid. I had insomnia for some odd reason, I was wide awake by 11:00pm, so I took 2 benedryl, then by 12:00 I was still wide awake so I took 2 more. I think I dozed off somewhere around 1:30am, so I of course missed any AM physical activity and just had to come straight to work. I'm groggy as hell and tonight is my biggest lifting night, BACK. Hopefully I can catch a brief snoozer during my lunch.
 
VolcomX311 said:
For sure and last night was horrid. I had insomnia for some odd reason, I was wide awake by 11:00pm, so I took 2 benedryl, then by 12:00 I was still wide awake so I took 2 more. I think I dozed off somewhere around 1:30am, so I of course missed any AM physical activity and just had to come straight to work. I'm groggy as hell and tonight is my biggest lifting night, BACK. Hopefully I can catch a brief snoozer during my lunch.
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take the benedryl earlier.
 
thebigt said:
take the benedryl earlier.
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I usually do when I plan on it, but I generally try to avoid it if possible. I get better quality natural sleep, but I have bad insomnia and I probably take the stuff 3 times a week.

Also, does benedryl require empty stomach? I also tend to take it later now because I have my last meal at 8:00pm, so I try to have an empty of a stomach as possible. Though I'm not sure if that's necessary.
 
VolcomX311 said:
I usually do when I plan on it, but I generally try to avoid it if possible. I get better quality natural sleep, but I have bad insomnia and I probably take the stuff 3 times a week.

Also, does benedryl require empty stomach? I also tend to take it later now because I have my last meal at 8:00pm, so I try to have an empty of a stomach as possible. Though I'm not sure if that's necessary.
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gives me heartburn on a empty. i try to take one dose with last meal and then a dose with my shake before bed. only time i do it differently is for sex-it dampens my libido.
 
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