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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

FlexW99 said:
Yup..the inevitable..youre gonna look like a fuggin chiseled tank though..dont let it phuck with ya..as soon as you increase cals later on, all that strength will come roaring back...keep on the path your on Sammy!
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Ending up a chiseled tank might be more credit then I deserve, we'll see. I'm certainly giving this all I got.
 
Random WTF

You guys gotta see this, I just randomly came across this. Indian Boy with Parasitic twin growing out from his chest.

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Day 26AM

AM: Morning Cardio 30min Stair-Stepper; level 6.

PM: Big Bad BACK, with the boys.

I think I slept like 10 hours last night, which compensated for my lack of sleep the night before; which ruined my whole day yesterday. Anyway, feeling fresh today and looking forward to tearing it up tonight. Back (thickness emphasized) day is usually my biggest and hardest day. I intend to sweat balls, get dizzy, nauseous and momentarily def and blurry visioned after a major set tonight (as is common with back [thickness] day).
 
Day 26PM

Today was a bit disappointing. I'd been looking forward to tonight's, historically beastly workout all week, but it got deflated. The first thing my workout partner says to me is, "I'm going to take it easy today....." that's about all I heard and all my hopes for a badass workout went out the window. His half heartedness got to me as well, so we had a very average back day.

Smith - One Arm Barbell Rows
135lbs x 10 reps, each arm
155lbs x 8 reps, each arm
175lbs x 6 reps, each arm
175lbs x 6 reps, each arm

Barbell Rows
225lbs x 12 reps
275lbs x 10 reps
295lbs x 8 reps
315lbs x 7 reps
315lbs x 7 reps

Rack Deads
315lbs x 10 reps
405lbs x 5 reps
495lbs x 3 reps
495lbs x 3 reps

Barbell Shrugs
225lbs x 15 reps
315lbs x 12 reps
405lbs x 8 reps
405lbs x 8 reps

T-Bar Rows
180lbs x 10 reps
230lbs x 6 reps
230lbs x 6 reps
230lbs x 6 reps

Close, Neutral Grip Pull Downs
190lbs x 10 reps
230lbs x 10 reps
250lbs x 8 reps
270lbs x 6 reps

No super-sets and my partner left after Rack Deads, so I jut finished up solo. What can you do, he was having "one of those days," and I get those too I guess. 99% of the time he's an amazing workout partner, so its cool. I'm just a bit disappointed, but my primarily concern is cutting anyway, so I guess its alright.
 
VolcomX311 said:
Today was a bit disappointing. I'd been looking forward to tonight's, historically beastly workout all week, but it got deflated. The first thing my workout partner says to me is, "I'm going to take it easy today....." that's about all I heard and all my hopes for a badass workout went out the window. His half heartedness got to me as well, so we had a very average back day.

Smith - One Arm Barbell Rows
135lbs x 10 reps, each arm
155lbs x 8 reps, each arm
175lbs x 6 reps, each arm
175lbs x 6 reps, each arm

Barbell Rows
225lbs x 12 reps
275lbs x 10 reps
295lbs x 8 reps
315lbs x 7 reps
315lbs x 7 reps

Rack Deads
315lbs x 10 reps
405lbs x 5 reps
495lbs x 3 reps
495lbs x 3 reps

Barbell Shrugs
225lbs x 15 reps
315lbs x 12 reps
405lbs x 8 reps
405lbs x 8 reps

T-Bar Rows
180lbs x 10 reps
230lbs x 6 reps
230lbs x 6 reps
230lbs x 6 reps

Close, Neutral Grip Pull Downs
190lbs x 10 reps
230lbs x 10 reps
250lbs x 8 reps
270lbs x 6 reps

No super-sets and my partner left after Rack Deads, so I jut finished up solo. What can you do, he was having "one of those days," and I get those too I guess. 99% of the time he's an amazing workout partner, so its cool. I'm just a bit disappointed, but my primarily concern is cutting anyway, so I guess its alright.
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Sam I feel your pain and decided to crush it for you buddy. Those days happen man, the point is you pushed through the dulldrums and got a high volume workout which is the goal. Here is some rage for you! :aargh: :aargh:
 
oufinny said:
Sam I feel your pain and decided to crush it for you buddy. Those days happen man, the point is you pushed through the dulldrums and got a high volume workout which is the goal. Here is some rage for you! :aargh: :aargh:
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hehe, I appreciate the on-loan rage buddy.
 
WTH Man!! That's when you b-slap him and tell him it's go time lol. I know how you feel though, nothing like deflating the pump to be. Hope you have a good weekend. This APS stack is kicking me around haha.
 
Yeh man unfortunately we can't give 100% in the gym every time. We are all human and we all get them days. You just have to make sure you don't get too many of them...
 
Yeah there are always factors that play in, with me working long hours and having two boys I love to more then anything, I am sometimes having to speed things up even though i rather not. I tell you what though the APS stack has boost my energy and concentration levels up to where I don't have many of those days anymore. Meso is unlike any other pre-workout stuff I've taken.
 
VolcomX311 said:
Today was a bit disappointing. I'd been looking forward to tonight's, historically beastly workout all week, but it got deflated. The first thing my workout partner says to me is, "I'm going to take it easy today....." that's about all I heard and all my hopes for a badass workout went out the window. His half heartedness got to me as well, so we had a very average back day.

Smith - One Arm Barbell Rows
135lbs x 10 reps, each arm
155lbs x 8 reps, each arm
175lbs x 6 reps, each arm
175lbs x 6 reps, each arm

Barbell Rows
225lbs x 12 reps
275lbs x 10 reps
295lbs x 8 reps
315lbs x 7 reps
315lbs x 7 reps

Rack Deads
315lbs x 10 reps
405lbs x 5 reps
495lbs x 3 reps
495lbs x 3 reps

Barbell Shrugs
225lbs x 15 reps
315lbs x 12 reps
405lbs x 8 reps
405lbs x 8 reps

T-Bar Rows
180lbs x 10 reps
230lbs x 6 reps
230lbs x 6 reps
230lbs x 6 reps

Close, Neutral Grip Pull Downs
190lbs x 10 reps
230lbs x 10 reps
250lbs x 8 reps
270lbs x 6 reps

No super-sets and my partner left after Rack Deads, so I jut finished up solo. What can you do, he was having "one of those days," and I get those too I guess. 99% of the time he's an amazing workout partner, so its cool. I'm just a bit disappointed, but my primarily concern is cutting anyway, so I guess its alright.
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**** bro... Quit being so hard on yourself. On paper it looks like you ****ing killed it in there!!!!!!!!!!!!
 
And you could be like me, sitting here rubbing ****ing ICY HOT on my lower back all day long cause I ****ed it up the other day!!!!! Couldn't even get a back workout in today, what a ****ing bummer.
 
packers6211 said:
WTH Man!! That's when you b-slap him and tell him it's go time lol. I know how you feel though, nothing like deflating the pump to be. Hope you have a good weekend. This APS stack is kicking me around haha.
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LOL, 99% he's a great workout partner, so he gets a pass.
 
RickRock13 said:
Yeh man unfortunately we can't give 100% in the gym every time. We are all human and we all get them days. You just have to make sure you don't get too many of them...
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I know. I have my days sometimes too, but it was a back day. I usually have my highest hopes on this day, but I hear ya. He felt burnt out from the night before's cardio, I guess he went too hard and his body was still paying for it.
 
BarbellBeast said:
**** bro... Quit being so hard on yourself. On paper it looks like you ****ing killed it in there!!!!!!!!!!!!
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Thanks Barbell. I think it was the mentality of it all. I felt very ordinary in today's workout, instead of really pushing the envelope and when we finished I just didn't have that same satisfaction, like I gave it all I had. I appreciate the encouragement though.

BarbellBeast said:
And you could be like me, sitting here rubbing ****ing ICY HOT on my lower back all day long cause I ****ed it up the other day!!!!! Couldn't even get a back workout in today, what a ****ing bummer.
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I hate that. I'm the king of low back injuries. I had a slip disc at L3 a few years ago, so my lower back is always prone to some kind of re-aggravation. I just started doing barbell rows again for the first time during this log, after a 5-6 years hiatus from it (due to my low back). Whenever I jack up my lower back, I have my wife rub Aspercream on my back and she always says, "this is what old people do! Aspercream makes you smell like an old man!" lol. I laugh but say, "keep rub'n."
 
VolcomX311 said:
Thanks Barbell. I think it was the mentality of it all. I felt very ordinary in today's workout, instead of really pushing the envelope and when we finished I just didn't have that same satisfaction, like I gave it all I had. I appreciate the encouragement though.



I hate that. I'm the king of low back injuries. I had a slip disc at L3 a few years ago, so my lower back is always prone to some kind of re-aggravation. I just started doing barbell rows again for the first time during this log, after a 5-6 years hiatus from it (due to my low back). Whenever I jack up my lower back, I have my wife rub Aspercream on my back and she always says, "this is what old people do! Aspercream makes you smell like an old man!" lol. I laugh but say, "keep rub'n."
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HAHAHA hell yeah man... I'm stinking like crazy right now. And I'm gonna go do an arms day tomorrow and I'm gonna ICY HOT the **** up and stink up that whole gym.. lmao.
 
Day 27AM

210lbs this morning :woohoo: down from 220. I'm actually shocked my weight went down again already. 210lbs was my first middle-term goal. My next big milestone will be 200lbs. I think my metabolism has finally adjusted in an efficacious way to my diet and activity level, so hopefully, I'll start peeling fat in a slightly more accelerated manner.

AM Cardio: Grueling drudge up Garcia Trail; estimated time to complete 1hr 25min.

As great as the news is that I've hit my 210 mark, based on last night's back workout, I felt as though my strength may have taken a slight step backwards, that, or I just had a bad day. I also haven't had a refeed in well, 27 days, so I may just need to fill back up on some carbs. Maybe Tomorrow, Monday or Tuesday I'll do a clean refeed. I've got some SlinSane on hand, but I'm not going to like the weight gain from the glycogen stores, it'll mess with my head.

Lastly, anybody going to follow the Strikeforce Grand Prix? I'm going with the conventional wisdom and picking either Fedor or Ubereem to take the GP Belt. War Overeem, I'm sick of Fedor and his BS M1 management. I've loved Fedor forever, but M1 has ruined his reputation and status in my opinion.
 
Congrats on hitting that mid goal man. 10 lbs so far is pretty damn sweet. Hopefully the next 10 will come off just as good if not better! ;)
 
Resolve said:
I find that when I'm cutting, I'll lose strength for a little bit, but then regain it as time progresses, even if I continue to lose weight. You just have to neurally acclimate to your new conditions, I think.
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This is very true. Same way for me pretty much.
 
Day 28 and 29

Saturday (day 28): Garcia Trail; approx 80min

Sunday (Day 29): Garcia Trail; approx 80min

No lifting this weekend, just cardio. I wanted to let my body recover a bit from the resistance training and pick it back up tomorrow. Good weekend for cardio though.
 
Heck yeah bro that is very good. Are you going to go for your pro card? lol That is some serious cadrio, glad to see you staying strong. Hope you get a good recovery.
 
Day 30 Back & Chest

I can only hit the gym in the AM today. I have to see my taxes guy at 5pm and then after that's done, it's Valentine's night with the wifey, so I decided to do a double workout in the morning.

Back (width emphasized) and Chest (lower/outer emphasized)

Behind The Neck Pull Ups
BW x 10 reps
BW + 25lbs x 7 reps
BW + 25lbs x 6 reps
BW + 25lbs x 6 reps
BW x 8 reps
BW x 7 reps
BW x 6 reps
BW x 6 reps

Assisted Behind The Neck Pull Ups
[Hanging from the Smith Bar, feet up on a bench]
1/2 BW x 10 reps
1/2 BW x 10 reps
1/2 BW x 10 reps
1/2 BW x 8 reps
1/2 BW x 8 reps

Hammer Pull Downs
180lbs x 10 reps
200lbs x 10 reps
220lbs x 8 reps
240lbs x 6 reps
240lbs x 6 reps

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

Hammer Dips - Block Sets
[facing away & bent over to emphasize the chest]
180lbs x 15 reps
180lbs x 15 reps
180lbs x 15 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
220lbs x 8 reps
220lbs x 8 reps
220lbs x 8 reps
240lbs x 6 reps
240lbs x 6 reps
240lbs x 6 reps

Decline Cable Flies
100lbs x 15 reps
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps

Annnnnnd that's, that. I don't normally do cardio on Mondays so no real loss there, plus I did a good amount of cardio this weekend anyway. Monday's have been dedicated to my double lifts day, morning back and evening chest with the fellas, so this will hopefully be a respectable sub for it, but just for today.

Hopefully by the end of the week I'll be 209 or 208 if I'm lucky.
 
Strike Force HW Grand Prix Spoiler

Hell must have frozen over twice over, Fedor "the Last Emperor" Emelianenko was not only defeated in the first round of the Strikeforce HW Grand Prix, he got his ass handed to him and not only did he get his ass handed to him, but his ass was handed to him by Bigfoot Silva and not only was he handedly eliminated in the first round by supreme underdog, Bigfoot Silva, Fedor then announces his retirement with only one functioning eye and a face like he'd been run over by a tank, wow..... The last of the O.G. Pride FC legends have fallen and fallen onto a seat-less bicycle with the fierceness.

Major props for Bigfoot Silva. He earned it, he fought a technically dominating fight in the end, no B.S. flash KO's Anderson/Vitor style, it was a well earned war.

Sergei Kharnitov (sp?) moves on to face the winner of Alistair Overeem/Fabricio Werdum and Josh Barnett/Bret Rodgers. Alistairs older brother also won his fight and earned a spot in the replacement fighters.

I was expecting Alistair to ultimately meet Fedor in the final rounds for an epic fight for the world HW number one spot in all of MMA, but no, Fedor was viciously violated via GnP by Bigfoot Silva, amazing turn of events.
 
VolcomX311 said:
Hell must have frozen over twice over, Fedor "the Last Emperor" Emelianenko was not only defeated in the first round of the Strikeforce HW Grand Prix, he got his ass handed to him and not only did he get his ass handed to him, but his ass was handed to him by Bigfoot Silva and not only was he handedly eliminated in the first round by supreme underdog, Bigfoot Silva, Fedor then announces his retirement with only one functioning eye and a face like he'd been run over by a tank, wow..... The last of the O.G. Pride FC legends have fallen and fallen onto a seat-less bicycle with the fierceness.

Major props for Bigfoot Silva. He earned it, he fought a technically dominating fight in the end, no B.S. flash KO's Anderson/Vitor style, it was a well earned war.

Sergei Kharnitov (sp?) moves on to face the winner of Alistair Overeem/Fabricio Werdum and Josh Barnett/Bret Rodgers. Alistairs older brother also won his fight and earned a spot in the replacement fighters.

I was expecting Alistair to ultimately meet Fedor in the final rounds for an epic fight for the world HW number one spot in all of MMA, but no, Fedor was viciously violated via GnP by Bigfoot Silva, amazing turn of events.
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Damn that is some crazy news right there.
 
BarbellBeast said:
HAHAHA hell yeah man... I'm stinking like crazy right now. And I'm gonna go do an arms day tomorrow and I'm gonna ICY HOT the **** up and stink up that whole gym.. lmao.
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f'ck abunch of icy hot-get some skelly.

volcom, man you are killing it.


got a long way to go keep hittin it hard.:drillsergeant:
 
thebigt said:
f'ck abunch of icy hot-get some skelly.

volcom, man you are killing it.


got a long way to go keep hittin it hard.:drillsergeant:
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Thanks Big! and yes I do! I'm still plenty motivated and I took some Meso instead of OEP this morning. I should be crashing by this point but I'm not by any means. Ish is cocain to me.
 
VolcomX311 said:
Thanks Big! and yes I do! I'm still plenty motivated and I took some Meso instead of OEP this morning. I should be crashing by this point but I'm not by any means. Ish is cocain to me.
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remember to save some gas for the kick at the end, lol. man, you have been seriously putting a hurting on it.
 
Sam you are making my depletion workouts looks weaksauce, damn!
 
oufinny said:
Sam you are making my depletion workouts looks weaksauce, damn!
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No worries, I don't normally hit multiple parts in a single session like that. I just had to that day because I had a hicup in my schedule :happysad:

It wasn't really a depletion workout, though I feel I should incorporate them.
 
VolcomX311 said:
No worries, I don't normally hit multiple parts in a single session like that. I just had to that day because I had a hicup in my schedule :happysad:

It wasn't really a depletion workout, though I feel I should incorporate them.
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Let me hit you with some knowledge (said in best Ben Stiller voice!), depletion workouts on low carb SUCK!!! I almost puked after each major lift was finished, not my cup of tea. At least after tonight I get until Thursday before I attack the weights again.
 
oufinny said:
Let me hit you with some knowledge (said in best Ben Stiller voice!), depletion workouts on low carb SUCK!!! I almost puked after each major lift was finished, not my cup of tea. At least after tonight I get until Thursday before I attack the weights again.
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Lol. I can imagine. You reap what you sow, so you should be making great progress then :cheers:
 
Day 31; Beast-Mode!

AM Cardio: 20 min Stair-Stepper

PM: Lift
No O-lifts today, just an old school iron pushing Delts workout and man did I feel good today. My shoulder strength was nothing new, but my traps felt damn near invincible.

Seated Military Press
135lbs x 15 reps
135lbs x 15 reps
185lbs x 10 reps
205lbs x 8 reps
205lbs x 6 reps
205lbs x 5 reps

Seated Military Press - Behind The Neck
135lbs x 10 reps
145lbs x 8 reps
155lbs x 6 reps
155lbs x 6 reps

Hammer Shoulder Press
180lbs x 10 reps
230lbs x 10 reps
230lbs x 8 reps
230lbs x 6 reps

Barbell Shrugs - Behind The Neck
225lbs x 20 reps
315lbs x 15 reps
405lbs x 10 reps
455lbs x 10 reps
495lbs x 10 reps :aargh:
495lbs x 10 reps :aargh:
540lbs x 6 reps :aargh::aargh:

One Arm Barbell Shrugs
[standing parallel to the Smith-Bar]
135lbs x 15 reps, each side
185lbs x 10 reps, each side
205lbs x 10 reps, each side
225lbs x 6 reps, each side
225lbs x 6 reps, each side

Machine Lateral Raises
70lbs x 20 reps
90lbs x 15 reps
110lbs x 10 reps
130lbs x 6 reps

I started off feeling kind of weak, but I felt good by the time I hit the BB shrugs. I kind of felt burnt out all day, but I finished strong.
 
Looks like a great shoulder workout! I'm jealous!
 
VolcomX311 said:
AM Cardio: 20 min Stair-Stepper

PM: Lift
No O-lifts today, just an old school iron pushing Delts workout and man did I feel good today. My shoulder strength was nothing new, but my traps felt damn near invincible.

Seated Military Press
135lbs x 15 reps
135lbs x 15 reps
185lbs x 10 reps
205lbs x 8 reps
205lbs x 6 reps
205lbs x 5 reps

Seated Military Press - Behind The Neck
135lbs x 10 reps
145lbs x 8 reps
155lbs x 6 reps
155lbs x 6 reps

Hammer Shoulder Press
180lbs x 10 reps
230lbs x 10 reps
230lbs x 8 reps
230lbs x 6 reps

Barbell Shrugs - Behind The Neck
225lbs x 20 reps
315lbs x 15 reps
405lbs x 10 reps
455lbs x 10 reps
495lbs x 10 reps :aargh:
495lbs x 10 reps :aargh:
540lbs x 6 reps :aargh::aargh:

One Arm Barbell Shrugs
[standing parallel to the Smith-Bar]
135lbs x 15 reps, each side
185lbs x 10 reps, each side
205lbs x 10 reps, each side
225lbs x 6 reps, each side
225lbs x 6 reps, each side

Machine Lateral Raises
70lbs x 20 reps
90lbs x 15 reps
110lbs x 10 reps
130lbs x 6 reps

I started off feeling kind of weak, but I felt good by the time I hit the BB shrugs. I kind of felt burnt out all day, but I finished strong.
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Damn dude these are some intense number's!
I just saw this log, and now I am subbed :friday:!
Good luck bro!
 
Sure doesnt look like you've slowed down any man. Intense workout!!
 
VolcomX311 said:
The wind was blowing in my favor :happysad:
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Apparently with gale force, no less.

Next workout I shall unleash the full might of the hurricane to aid you, dear brother.


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i stole those behind the neck military presses from your log and incorporated them in my full body workout this morning-nice, never tried em behind the neck before.
 
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