VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Hang Snatch; Super-Set to Seated Military Press
95lbs x 5 reps/135lbs x 10 reps
115lbs x 5 reps/155lbs x 10 reps
135lbs x 3 reps/175lbs x 8 reps
155lbs x 1 reps/185lbs x 8 reps

Hang Cleans; Super-Set to Behind The Neck Military Press
135lbs x 5 reps/135lbs x 8 reps
185lbs x 5 reps/145lbs x 8 reps
205lbs x 3 reps/145lbs x 8 reps
225lbs x 1 reps/145lbs x 8 reps

Barbell Shrugs; Compound-Set to Barbell Upright Rows
225lbs x 15 reps/95lbs x 10 reps
315lbs x 12 reps/115lbs x 8 reps
405lbs x 6 reps/135lbs x 8 reps

Rack Deads; Super-Set to Db Lateral Raises
315lbs x 10 reps/40lbs Db's x 8 reps
405lbs x 10 reps/40lbs Db's x 8 reps
495lbs x 5 reps/40lbs Db's x 8 reps
585lbs x 5 reps/40lbs Db's x 8 reps

A lot of emphasis on traps today, which is what I used the Racks for. I know I've been wanting to do something more straight forward so I could gauge any notable strength changes, but I've been in these odd moods to really up the intensity all the time. However, tomorrow is legs and I'm not trained enough in legs yet to take it to a higher level, so tomorrow we'll see.

No DOMS in my back at all from yesterday and only slight DOMS in the chest. I perceive my chest to be looking a bit harder, but it could be wishful thinking, we'll see in the end.
 
Your traps are going to spike over your head soon lol. Nice weight on the shrugs combo just flat out insane. Good job bro!!!!
 
packers6211 said:
Your traps are going to spike over your head soon lol. Nice weight on the shrugs combo just flat out insane. Good job bro!!!!
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Thanks Packers, yeah, the traps were burning. The most painful combo was the Rack Deads to Db Laterals, but anything after Racks is going to exhausting.
 
Defenitely killed them shoulders there man. I wouldnt be able to lift my arms after that workout..
 
VolcomX311 said:
I hear ya, that angle with the db incline shrugs is more of a retraction then a strict elevation, so it works more of the upper back in general, as oppose to strict traps stimulation.
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True but it contracts my traps far better than regular ones do and I can't imagine the detail it is adding back there.
RickRock13 said:
That sounds a lot like the problem I had. Extra stiff in the morning and bending over aggravates it. My chiropractor fixed me right up, but he knows my problem that comes back about once a year. Its an alignment issue with me every time in the same area. If you get an xray it will show if you have any misalignment and the only way to fix that is obviously to realign it through a chiropractor. Otherwise you'll keep fighting this thing...
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You need to figure out what muscular imbalance is causing this and correct the underlying issue.

BarbellBeast said:
It happened during heavy BB rowing. And no there is no shooting pains in my hams.
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Man BB row hurt more people than deadlifts do. People tend to put an unnatural arch in thier back with this move be very careful of posture in this move or do supported rows. Your lats won't know the difference. Hit the lower back with other extending exercises and row supported if you have problems here.
VolcomX311 said:
Surprisingly, I'm still not sore in my traps or delts, but they never get sore anymore. My traps have to be borderline strained to get sore, but that's not a good sore.
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Noe of us married types get sore in the traps any more. We spend most of our life shrugging our shoulders and saying "I don't know Honey."

Awesome workouts!
 
:twisted: HIGH INTENSITY MOTIVATION :twisted:

 
When it comes to legs training, I'm a 3-5 reps kind of guy. My primary goal with legs lean much more toward strength then hypertrophy, however, today I decided to try my efforts toward higher volume, lower intensity.... my legs aren't built for volume, as far as adaptation is concerned, so todays workout about killed me.

Pre-Lift Cardio: 20 min Stairclimber

Back Squats
225lbs x 15 reps
245lbs x 15 reps [not fun!]
275lbs x 10 reps
315lbs x 10 reps [......]

Front Squats
185lbs x 15 reps
205lbs x 10 reps
225lbs x 10 reps

As small as that list appears to be, the effort it took for me to do it was really, really challenging. I got nauseous, dizzy and I looked spent & drenched in sweat. Volume on legs is not my cup of tea, but the guy I was lifting with is on a high volume program, so I said eff it, why not, I like switching things up now & then.

When I got home I got a bunch of muscle spasms in my quads for a couple hours and I thought for sure I'd be toast the next day.

However, I'm posting this "the next day," and zero DOMS to my utter shock. I don't get muscle spasms from high intensity/low volume squatting, but my quads were twitching last night, so I thought for sure I'd break the DOMS threshold in my legs this time, but no.
 
Nice workout, when we gonna see an update pic?
 
MrKleen73 said:
Nice workout, when we gonna see an update pic?
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Probably at the end. I took some progression pics about 2 weeks ago and wasn't too pleased with my progress. I thought I was further along, so I'm holding off and hoping the final product is satisfactory.
 
Cardio: 25 min Stair-Climber

[I see my workout partner walk in, I get off the stair-climber (drenched) and the first thing he says to me is, "I have 45min to workout, I have to meet Michelle (his fiancee) for dinner..."

So the workout I had initially intended to do was out the window, but I knew of a good way to blast the back in under 45min.

Behind The Neck Pull Ups
BW x 10 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
BW x 8 reps

Close, Underhand Grip Pull Ups
BW x 10 reps
BW x 7 reps
BW x 7 reps
BW x 7 reps
BW x 7 reps

Wide Grip Chin Ups
BW x 10 reps
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 reps

One Arm, Hammer Pull Downs
90lbs x 12 reps, each arm
100lbs x 10 reps, each arm
110lbs x 8 reps, each arm
110lbs x 8 reps, each arm

Neutral Grip Lat Pull Downs
190lbs x 10 reps
190lbs x 10 reps
190lbs x 8 reps
190lbs x 6 reps

Back was pumped beyond life. We were moving in & out, as fast as you can count 8-10 reps and switch. I think we finished in 30min.

ANDROLean is probably the most thermogenic supp I've ever been on. I've never had the circular, bib like sweat stains beneath my neck my whole life and its become a common occurrence if I open even with a little bit of cardio.

Most recently, when I'm on the stair-climber at level 8, I start to sweat down my face around 12 min avg., since being on my ANDRO stack, I observed that I start to sweat down my face at around 8 min avg.

Anyway, a surprisingly great workout in such a limited amount of time.
 
Holy hell Volcom. You're straight killing it!!!!!!

Ya Kleen alot of peeps get injured from BB rows. It'll be a while before I go back to them, and now I've learnt a lesson on knowing when to stop.
 
The AndroLean sure does make me sweat too, and I'm using T3 and albuterol too! AndroLean bumped that up a notch!

Good workouts bro!
 
I was just dropping by to check things out and your workouts are ridiculous, man. Seriously. Keep it up.
 
There he go's again smacking weight and now smacking is own freaking body weight! It's not like he's Kyle from road trip at a buck 125 soaking freaking wet, but instead a walking 200 lb tank!! Nice workout bro, hope you have a good weekend.
 
jherman08 said:
:bsflag: Sandbagger! lol :usa2:
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Excellent use of the BS flag! However I do know how humble Samuel is and he is being legit to his opinion. However his perception may be off a little.
 
I'll agree with the humble and legit part, but the perception is off a good bit lol. His workouts are intense as hell, and it strives others to want to do the same. If you ever need someone's routines to rival his reigns with the top. You can't beat pure Heart and determination.
 
Yeah we all have an ideal in our head and I know many people would kill for my current physique. Even though I won't be happy with it until the lines between my abdominals are a good 1/3 inch deep or better. Also looser skin can play extreme havoc with the look and it takes longer for skin to tighten up to show the cuts that resulted from the weight loss than it does for the actual weight loss to occur.
 
My biggest problem is confidence. I have it a lot of areas of life, but although my friends that workout and other gym members talk about my calves and the fact that I have the frame for bodybuidling, it's the fact that i can't seem to get rid of this weight for nothing. I drop from 291 last year down to 241-244 but can't lose anymore. My diet is good and I lift very well, but need to get a hold of a fat burner that will help me want to do longer cardio sessions like Volcom!!!
 
packers6211 said:
My biggest problem is confidence. I have it a lot of areas of life, but although my friends that workout and other gym members talk about my calves and the fact that I have the frame for bodybuidling, it's the fact that i can't seem to get rid of this weight for nothing. I drop from 291 last year down to 241-244 but can't lose anymore. My diet is good and I lift very well, but need to get a hold of a fat burner that will help me want to do longer cardio sessions like Volcom!!!
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I am not trying to bust your balls man your diet is more than likely clean, but it is not good for what you are trying to accomplish. I don't have to see it to tell you that if you are not making progress any longer. Upping the intensity of cardio can work until it begins to catabolize your muscle making you lose as much muscle as fat and then you are just a smaller version of you with the same body fat % and less muscle. The key is in the nutrition brother.

In all honesty, a $30 bottle of diet pills will get you an extra 1-2 lbs of loss over a months time TOPS! An educated adjustment to your diet will give you about 4-8 lbs, see what I am saying. If you are seeking will power from the diet pills to adhere to the diet then okay, I can see that but the extra caloric burn is realistically only going to get you about 1 lb extra loss a month. Maybe 2 if you are lucky and have the perfect pill.

If you want to do cardio for a long time take any diet pill with geranium, and or some alpha Yohimbine in it. That or a good strong stimmed pre-workout, find a good book or watch a movie on your phone and just do the damn thing for as long as you set out to do it. Are you logging your progress anywhere? If so share the link, we can go and support you and make suggestions to help you with diet, training and supplementation there. Many of the knowledgable guys on here are in this thread so it is a good place to get the people you want supporting you and I am sure Samuel wouldn't mind you linking your log in here to ask for support. You can put it in mine to if you want. Invalid Link Removed
 
MrKleen73 said:
I am not trying to bust your balls man your diet is more than likely clean, but it is not good for what you are trying to accomplish. I don't have to see it to tell you that if you are not making progress any longer. Upping the intensity of cardio can work until it begins to catabolize your muscle making you lose as much muscle as fat and then you are just a smaller version of you with the same body fat % and less muscle. The key is in the nutrition brother.

In all honesty, a $30 bottle of diet pills will get you an extra 1-2 lbs of loss over a months time TOPS! An educated adjustment to your diet will give you about 4-8 lbs, see what I am saying. If you are seeking will power from the diet pills to adhere to the diet then okay, I can see that but the extra caloric burn is realistically only going to get you about 1 lb extra loss a month. Maybe 2 if you are lucky and have the perfect pill.

If you want to do cardio for a long time take any diet pill with geranium, and or some alpha Yohimbine in it. That or a good strong stimmed pre-workout, find a good book or watch a movie on your phone and just do the damn thing for as long as you set out to do it. Are you logging your progress anywhere? If so share the link, we can go and support you and make suggestions to help you with diet, training and supplementation there. Many of the knowledgable guys on here are in this thread so it is a good place to get the people you want supporting you and I am sure Samuel wouldn't mind you linking your log in here to ask for support. You can put it in mine to if you want. Invalid Link Removed
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Yes I have done two logs just finishing the second one. I have come a long way though from being 291 lbs. I know enough that pills don't work wonders, like the old Xenadrine did. What I was trying to say though is I can gain muscle mass very quickly. In the last two months I got my bench back up to 205 for 8 solid reps with a lot of areas gaining strength and a lot of definition in my arms, shoulders, and legs. It just takes forever for me to see my stomach and chest area to lose bf.
 
203lbs as of this morning. It's been a long, uphill battle to get from 205 to 203. About a month to go and at this rate, I'm looking to come in at 200lbs if I'm lucky.
 
VolcomX311 said:
203lbs as of this morning. It's been a long, uphill battle to get from 205 to 203. About a month to go and at this rate, I'm looking to come in at 200lbs if I'm lucky.
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17lbs so far is awesome! Keep it up, and you'll be looking good for the summer! Plus, you still have strong as hell lifts!!!
 
Milas said:
17lbs so far is awesome! Keep it up, and you'll be looking good for the summer! Plus, you still have strong as hell lifts!!!
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Thanks for the cup half full encouragements. There is a bigger picture at hand, I just hope I maintain the cutting "mentality" long enough.
 
packers6211

VolcomX311 said:
Thanks for the cup half full encouragements. There is a bigger picture at hand, I just hope I maintain the cutting "mentality" long enough.
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Dude that's impressive cut weight. It's good to see you there and I know you will hit your goal as hard you train.
 
Flat Bench
225lbs x 15 reps
275lbs x 5 reps.... :angryfire:
[and I had to fight for those 5, which is literally half the amount I normally push out. 10 reps at this weight is a bit of a given, normally. So I pondered heavily if I was in need of a deload. My workout partner only pushed out 4 reps, with even more struggle then I did for 5 and he normally hits 10 reps on this as well. Therefore, given that we were both in a funk, I concluded its not just a bad day since we both failed. However, I really didn't feel like I needed a full on deload, I suspected maybe some overtraining in my shoulder stabilizers, so I just needed to move the workout plan to a hammer/machine, anything that didn't require much contribution from the shoulder stabilizers, so here's how it went]

Incline Hammer Press
270lbs x 10 reps
360lbs x 10 reps
410lbs x 8 reps
450lbs x 6 reps [+1 All time PR; The video of me doing this for 5 is on my opening post of this log]
450lbs x 5 reps

Hammer Wide Press
270lbs x 10 reps
320lbs x 8 reps
340lbs x 8 reps
360lbs x 8 reps

Hammer Decline Press
270lbs x 10 reps
320lbs x 8 reps
340lbs x 8 reps

Incline Cable Flies; Super-Set to Decline Cable Flies
100lbs x 10 reps/100lbs x 10 reps
100lbs x 10 reps/100lbs x 10 reps
100lbs x 10 reps/100lbs x 10 reps

Therefore, strength-wise, I performed okay, which leads me to believe that it was a shoulder stabilizers issue. My stabilizers feel like they get over-trained every now & then.

I didn't perform any cardio pre-workout and I still felt I was sweating more then usual. No sweat bib-stain around the neck, but I was still sweating pretty profusely for an all hammer strength workout.
 
It does look like you could use a little deload on them stabilizers if you look at the workout. I had to do this a couple months ago and it helped out a ton too
 
VolcomX311 said:
275lbs x 5 reps.... :angryfire:
[and I had to fight for those 5, which is literally half the amount I normally push out. 10 reps at this weight is a bit of a given, normally. So I pondered heavily, I suspected maybe some overtraining in my shoulder stabilizers, so I just needed to move the workout plan to a hammer/machine, anything that didn't require much contribution from the shoulder stabilizers, so here's how it went]

Incline Hammer Press
450lbs x 6 reps [+1 All time PR;
The video of me doing this for 5 is on my opening post of this log]


Therefore, strength-wise, I performed okay, which leads me to believe that it was a shoulder stabilizers issue. My stabilizers feel like they get over-trained every now & then.
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First of all, congrats on that PR. I know for sure that's some damn heavy weight.
Excellent performance, big V.

And the over-trained shoulder stabilizers could be from the added volume of your O-lifts. Those really tax the entire shoulder girdle. It was a wise veteran move on your part to switch on over to the HammerStrength machines to work your pectoral muscles without over-stressing those over-trained shoulder stabilizers.

Do you by chance do any rotator cuff warm-ups before your lift? I do. Before EVERY workout. Not just the days that activate the shoulder girdle either. But every workout. Even leg day. :cool2:
 
thundergod said:
First of all, congrats on that PR. I know for sure that's some damn heavy weight.
Excellent performance, big V.

And the over-trained shoulder stabilizers could be from the added volume of your O-lifts. Those really tax the entire shoulder girdle. It was a wise veteran move on your part to switch on over to the HammerStrength machines to work your pectoral muscles without over-stressing those over-trained shoulder stabilizers.

Do you by chance do any rotator cuff warm-ups before your lift? I do. Before EVERY workout. Not just the days that activate the shoulder girdle either. But every workout. Even leg day. :cool2:
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No, I don't do shoulder stabilizer specific warm ups prior to benching, though it'd be a great idea. I'll try that next time. I'm switching over to Db's next week, so I'll give the stabilizers a good warming up.

O-lifts are taxing on the shoulders, I'd rather deload on those then on my bodybuilding lifts.
 
I've opted to return to performing the Snatch and the Clean from off the ground, as oppose to from a hang. I want that extra ROM to better stimulate my traps and the extra calories burn from pulling off the ground, however, a bunch of things were a bit array.

First, the biomechanic coordination and timing from pulling off the ground vs. from a hang may not be as drastic as comparing apples to oranges, but probably orangs to limes. It always takes me a good 1 to 2 sessions, before the proper coordination and optimal timing sinks in, so I had to start off light again just to allow timing/coordination to sink back in and by the next time or the time after that, it'll feel like a smooth transition, instead of awkward and ineffective. A good day on O-lifts isn't about your motivation, energy level or strength that day, its coordination and timing, if those two elements are off, its a long day, but when it finally flows like butter and everything is in sync, "its like cumming all of da time" - Arnold Swartenegger, and performace goes way up.

Secondly, my workout partner was doing hangs and using the 25's as the base, therefore, I had to pull off the ground from a deficit; the standard height is the 45's and that added to the coordination/timing short comings.

Third, performing O-lifts at L.A. Fitness sucks and I'll explain what happend later.

OTG Snatch
95lbs x 5 reps
115lbs x 5 reps
135lbs x 3 reps
155lbs x 1 rep

OTG Cleans
135lbs x 5 reps
185lbs x 3 reps
205lbs x 3 reps
225lbs x 1 rep
245lbs x Fail
[I could have hit this, I pulled it high enough that I could have caught it in a deep front squat, but I was too afraid to fully commit to the pull. The fear of dropping it at this public gym with all the clanging of non-Olympic weights and the attention it would catch got the better of me. I personallly feel I could probably hit 265lbs at this point, but at L.A. Fitness, I'm only comfortable with what I can catch with only a slight bend at the hips & knees, as oppose to a full front squat. Same goes with the Snatch, so I don't know. I shouldn't have tried it to begin with really, pulling off the ground for the first time today felt off and awkward, so I shouldn't have done it, and the fail at 245 sort of set the deflated mental tone for the rest of the workout]

Military Press
135lbs x 10 reps
185lbs x 5 reps [5 less then what I'm used to, but its to be expected after yesterday's stabilizers fiasco]
185lbs x 5 reps
185lbs x 5 reps

Machine - Behind The Neck Shoulder Press
180lbs x 10 reps
195lbs x 8 reps
195lbs x 8 reps

Machine - Lateral Raises
90lbs x 15 reps
110lbs x 10 reps
110lbs x 10 reps

Machine - One Arm Front Raises
90lbs x 15 reps, each arm
110lbs x 10 reps, each arm
110lbs x 10 reps, each arm

Rough day, but they happen and there were good reasons for it today. I'm taking this week off from cardio (maybe), just to quasi-recoup my body and preferrably my mind.
 
Do you have a device that you plug yourself up too, every dang day before training!!!!!! That is one hell of a workout bro, nice weight on those military presses.
 
BoloBoloBolo hahahah im scared of you right now bro, well i was before too haha
 
packers6211 said:
Do you have a device that you plug yourself up too, every dang day before training!!!!!! That is one hell of a workout bro, nice weight on those military presses.
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Yeh Volcom is a beast no doubt! :)
 
I just did cardio last night.

Stairclimber 30 min
Treadmill Incline HIIT 20 min

I may do a double bodypart tonight.


This is my INZER, 13mm Lever, Power Belt

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Ohhhhh, Ahhhhhh.


Here, you can see where my buckle was when I first started my cut, its the most faded crease near the top end. You should see four squares, as I've had to drop the buckle down four times since my cut began.

I bought the belt when I was 220lbs, used it at 220lbs for a few months and began my cut when I was 220lbs. You can see how I've had to progressively move the buckle further and further down.

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Picture Perfect bro, pictures like that don't lie. You'll be shredded before you know it. Like I said anyone that trains as hard as you do, can't help but get solid results.
 
That lever action Blue Inzer is so beautiful.........I wish I had bought that one instead of the big single prong that I got. But I still love it......after 14 years use.....it's still as tough as new.
 
VolcomX311 said:
I just did cardio last night.

Stairclimber 30 min
Treadmill Incline HIIT 20 min

I may do a double bodypart tonight.


This is my INZER, 13mm Lever, Power Belt

Invalid Link Removed

Ohhhhh, Ahhhhhh.


Here, you can see where my buckle was when I first started my cut, its the most faded crease near the top end. You should see four squares, as I've had to drop the buckle down four times since my cut began.

I bought the belt when I was 220lbs, used it at 220lbs for a few months and began my cut when I was 220lbs. You can see how I've had to progressively move the buckle further and further down.

Invalid Link Removed
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now thats what a hardcore lifters belt should look like
 
packers6211 said:
Picture Perfect bro, pictures like that don't lie. You'll be shredded before you know it. Like I said anyone that trains as hard as you do, can't help but get solid results.
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I get strength results and even muscle growth results easier then the next guy, but trying to lose weight is a major uphill batttle for me.

thundergod said:
That lever action Blue Inzer is so beautiful.........I wish I had bought that one instead of the big single prong that I got. But I still love it......after 14 years use.....it's still as tough as new.
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I know. The INZER's are quality. When mine first came in, the leather was so fresh it was like wearing thick beef jerky around my waste.

mich29 said:
now thats what a hardcore lifters belt should look like
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It is a serious belt and that lever can be adjusted by a common butter knife, which is what I've used every time, cause I don't have a flat head wide enough to fit the bolt heads.
 
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