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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Strong workout today. I think my recent lethargy had more to due with adrenal fatigue then supp related lethargy. I'll just lay off the caffeine for as long as I can.

Pre-Lift Cardio: Stairclimber 25 min

One Arm, Smith-Barbell Rows
135lbs x 10 reps, each arm
155lbs x 8 reps, each arm
185lbs x 6 reps, each arm
185lbs x 6 reps, each arm

One Arm, T-Bar Rows
135lbs x 10 reps, each arm
165lbs x 8 reps, each arm
195lbs x 6 reps, each arm

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

Wide Grip Chins
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 reps

Close, Underhand Grip Pull Ups
BW x 8 reps
BW x 8 reps
BW x 8 reps
BW x 8 reps

I'm switching over to Db's next week on chest, I think my body is through with barbells for now.
 
Love the belt bro. Those marks show your progress and its just like a growth chart for kids, only yours is going the other direction...lol

Your shrink chart!! :D
 
Today was my first day transitioning from barbell press to Db presses and it was about as bad as I thought it would be. The ROM felt awkward, stability was an issue and it ended up being an ego check. The last time I did Db's I was a good 220lbs and I would start with 100lbs Db's for 12-15 and move up from there. I started at 100lbs Db's today and had no choice but to stay there if I wanted quality reps. Also, it felt unusually taxing on the stamina, but I should adapt by the next chest session or the session after that.

Flat Db Press
100lbs Db's x 10 reps
100lbs Db's x 9 reps
100lbs Db's x 8 reps
100lbs Db's x 8 reps

Incline Db Press
80lbs Db's x 10 reps
80lbs Db's x 8 reps
80lbs Db's x 8 reps

Hammer Triceps Presses - Facing away/Leaning forward to emphasize lower/outer pecs.
180lbs x 10 reps
230lbs x 8 reps
250lbs x 8 reps

Incline Flies; Compound-Set to Decline Flies
100lbs x 10 reps/x 10 reps
110lbs x 8 reps/x 8 reps
120lbs x 8 reps/x 8 reps


Rough workout. I felt a bit underperformed, but it's understandable. It was a transitional workout.
 
RickRock13 said:
Love the belt bro. Those marks show your progress and its just like a growth chart for kids, only yours is going the other direction...lol

Your shrink chart!! :D
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Lol. My mom had one of those in my childhood home. A pencil marked growth chart against a wall.
 
VolcomX311 said:
Today was my first day transitioning from barbell press to Db presses and it was about as bad as I thought it would be. The ROM felt awkward, stability was an issue and it ended up being an ego check. The last time I did Db's I was a good 220lbs and I would start with 100lbs Db's for 12-15 and move up from there. I started at 100lbs Db's today and had no choice but to stay there if I wanted quality reps. Also, it felt unusually taxing on the stamina, but I should adapt by the next chest session or the session after that.

Flat Db Press
100lbs Db's x 10 reps
100lbs Db's x 9 reps
100lbs Db's x 8 reps
100lbs Db's x 8 reps

Incline Db Press
80lbs Db's x 10 reps
80lbs Db's x 8 reps
80lbs Db's x 8 reps

Hammer Triceps Presses - Facing away/Leaning forward to emphasize lower/outer pecs.
180lbs x 10 reps
230lbs x 8 reps
250lbs x 8 reps

Incline Flies; Compound-Set to Decline Flies
100lbs x 10 reps/x 10 reps
110lbs x 8 reps/x 8 reps
120lbs x 8 reps/x 8 reps


Rough workout. I felt a bit underperformed, but it's understandable. It was a transitional workout.
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transitional workouts are always tough but once you get in the groove its all gravy.
 
Nice bro, agree transition are tough, but knowing you it will be as simple as riding a bike. Your mental game is top notch, so I as well as the others know you'll be fine. 100lb db presses really bro think of how many dream to hit that 100 mark lol. I'm one of them.
 
packers6211 said:
Nice bro, agree transition are tough, but knowing you it will be as simple as riding a bike. Your mental game is top notch, so I as well as the others know you'll be fine. 100lb db presses really bro think of how many dream to hit that 100 mark lol. I'm one of them.
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Thanks Packers, my diet was a bit off that day in retrospect. I way underate that day due to work circumstances.
 
I had a surprisingly good workout last night. Also, my appetite has become ravenous and it's becoming really, really hard to keep my portions small.

DELTS.

Hang Clean and Press [effing exhausting]
135lbs x 5 reps/x 5 reps
155lbs x 5 reps/x 5 reps
175lbs x 3 reps/x 3 reps
185lbs x 2 reps/x 2 reps
185lbs x 2 reps/x 2 reps

Hammer Shoulder Press
180lbs x 10 reps
200lbs x 10 reps
220lbs x 10 reps
240lbs x 6 reps

Seated, One Arm, Db Lat Raises; Compound-Set to One Arm (same arm), Machine Front Raises
35lbs Db's x 10 reps/95lbs x 10 reps, each arm
35lbs Db's x 10 reps/95lbs x 10 reps, each arm
35lbs Db's x 10 reps/95lbs x 10 repss, each arm

Seated Db Upright Rows; Compound-Set to Machine Lat Raises; Compound-Set to Bent Over Db Reverse Flies
35lbs Db's x 10 reps/95lbs x 10 reps/35lbs Db's x 10 reps
35lbs Db's x 10 reps/95lbs x 10 reps/35lbs Db's x 10 reps
35lbs Db's x 10 reps/95lbs x 10 reps/35lbs Db's x 10 reps

I'm stuck at 203.5lbs. I had a carb up day last night so I woke up at 206lbs again, but after today it should be back down to 203.5 or 204.

I still need to pick up some Rhodiola, cause I'm starting to get more and more fatigued. Maybe one more week caffeine free and I'll get back to some pre-workouts.
 
I know the feeling bro. Working 10 hr shifts and having both sons in ball is killing me. I have to leave straight from work just to lift for 30 min and then head to practices or games. On non game nights I go lift and cardio.

VolcomX311 said:
Thanks Packers, my diet was a bit off that day in retrospect. I way underate that day due to work circumstances.
Click to expand...
 
Nice weight all around bro on the lifts. I'm impressed with those Hammer shoulder presses, but then again your workout's always seem to be impressive
 
Nice weight on DBs man. Keep killing it during this final push!!
 
I know, I need to sprint to the finish, but I feel like my body only wants to jog it in. I'll do my best to end in a sprint, though.
 
VolcomX311 said:
I know, I need to sprint to the finish, but I feel like my body only wants to jog it in. I'll do my best to end in a sprint, though.
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You have been sprinting since the beginning, I have a feeling you are gonna be looking pretty solid regardless.
 
Ronnie Rockel Gets a Bit Overly Aggressive With Branch Warren On Pose Downs

We've seen these guys get a little bit physical during the pose downs in a friendly kind of way, but Ronnie Rockel went a bit far in my opinion.

 
VolcomX311 said:
We've seen these guys get a little bit physical during the pose downs in a friendly kind of way, but Ronnie Rockel went a bit far in my opinion.

Click to expand...

That is ridiculous!
 
You see these guys breathing hard during the pose downs and I never got that until I was doing the crab, back double bi and ab poses for our pictures, I was like, DAMN, this ish got me winded! and my muscles deflated in appearance rather quickly the more I posed due to sheer fatigue.
 
Posing is serious business. srs.
 
VolcomX311 said:
You see these guys breathing hard during the pose downs and I never got that until I was doing the crab, back double bi and ab poses for our pictures, I was like, DAMN, this ish got me winded! and my muscles deflated in appearance rather quickly the more I posed due to sheer fatigue.
Click to expand...
You aint kidding.
Milas said:
Posing is serious business. srs.
Click to expand...

I am about to start practicing posing again soon as if I were going to do a show. I am not big enough for a show right now but maybe a muscle model round is in my future later this year... Posing is hard, it is so anaerobic, and hard to breath and control your abs at the same time flexing every single muscle in your body for every pose. People don't realize you can tell from the back when they relax their abs when doing back facing poses. The erectors don't pop without holding the abs tight. I looked at some of my posing practices on Youtube last night, Man I was friggin chiseled and full a month out. However watching you could tell I was working VERY hard.
 
Goot Gawd!! I was hoping to see Branch slap the taste outta that sum-beetch's mouth!! Aggressive is one thing, but that ish was just plain rude.

I'm gonna have me some aggressive fun this summer. I just know it. I'm jacked to the friggin' hilt and looking more massive and leaner than ever in my life, It's warm now and I've been wearing tank-tops and wife-beaters out in public. Dudes are already eye-balling the shyte out of me.
I just know that I'm gonna have to school a fool.............or two.

:firedevil:
 
thundergod said:
Goot Gawd!! I was hoping to see Branch slap the taste outta that sum-beetch's mouth!! Aggressive is one thing, but that ish was just plain rude.

I'm gonna have me some aggressive fun this summer. I just know it. I'm jacked to the friggin' hilt and looking more massive and leaner than ever in my life, It's warm now and I've been wearing tank-tops and wife-beaters out in public. Dudes are already eye-balling the shyte out of me.
I just know that I'm gonna have to school a fool.............or two.

:firedevil:
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Nice man. I need to do something about my Hank Hill'esque farmers tan before pulling out the beaters.
 
My workouts maybe thrown into a loop soon. I just failed my registration smog check due to TRANSMISSION, so I'll need to push some bricks of coke or accept some hitman contracts in order to afford a new transmission. Once my car is in the shop, chances are I'll be sharing one car between my wife and I, which means dropping her off at work before I go to work and picking her up after work. For whatever reason, my body shuts down completely if I don't get to the gym by 5-5:30pm, I don't know what it is, so we'll see. Truth be told, I'm too stressed right now about that expensive transmission to have any desire to lift or eat, this blows.
 
Dude I got you in my prayers man. I know car troubles are bs. I just traded in my 2002 xterra that was breaking down for a new truck then find out this week I may get furloughed if congress doesn't do something quick. Good luck with it and don't give up something will work itself out.
 
VolcomX311 said:
My workouts maybe thrown into a loop soon. I just failed my registration smog check due to TRANSMISSION, so I'll need to push some bricks of coke or accept some hitman contracts in order to afford a new transmission. Once my car is in the shop, chances are I'll be sharing one car between my wife and I, which means dropping her off at work before I go to work and picking her up after work. For whatever reason, my body shuts down completely if I don't get to the gym by 5-5:30pm, I don't know what it is, so we'll see. Truth be told, I'm too stressed right now about that expensive transmission to have any desire to lift or eat, this blows.
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Dang dude, I'm sorry to hear this. Can you just get your transmission rebuilt instead of having to purchase a new one? That would save quite a bit of money.

I'd trying changing the fluid and putting new seals on. Try to sneak one over on 'em. :yup:
 
packers6211 said:
Dude I got you in my prayers man. I know car troubles are bs. I just traded in my 2002 xterra that was breaking down for a new truck then find out this week I may get furloughed if congress doesn't do something quick. Good luck with it and don't give up something will work itself out.
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Thanks bro. My Prelude is a 2001 on a second everything short of the engine. It'll be fine, ultimately, but thanks.
 
thundergod said:
Dang dude, I'm sorry to hear this. Can you just get your transmission rebuilt instead of having to purchase a new one? That would save quite a bit of money.

I'd trying changing the fluid and putting new seals on. Try to sneak one over on 'em. :yup:
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I'll ask. For an Asian, my car savvy is pathetically elementary, I couldn't even follow your slick advice :whiner:

I drive an automatic for Pete's sake, that made me a black sheep in my teen years amongst the Asian peoples.
 
VolcomX311 said:
I'll ask. For an Asian, my car savvy is pathetically elementary, I couldn't even follow your slick advice :whiner:

I drive an automatic for Pete's sake, that made me a black sheep in my teen years amongst the Asian peoples.
Click to expand...

Oh I'm certainly no mechanic. By no means at all. But just take your car to a transmission shop and tell them you want new fluid and seals. They'll take care of you on the cheap. I think this could work. Beats da crap outta buying a new transmission.
 
thundergod said:
Oh I'm certainly no mechanic. By no means at all. But just take your car to a transmission shop and tell them you want new fluid and seals. They'll take care of you on the cheap. I think this could work. Beats da crap outta buying a new transmission.
Click to expand...

Eating a bowl of terds beats buying a new tranmission.
 
VolcomX311 said:
Eating a bowl of terds beats buying a new tranmission.
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I will take you word for it. LOL

Servicing the transmission could fix your woes. Worth a shot a lot of the time it is a fluids, a seal or need of a torque converter causing to much spinning at certain RPMs. Don't panic yet.

Oh and to be the one trying to help as far as this goes. Suck it up man. Get your ass n the gym and your mind off the car for an hour or two. Getting depressed is okay, giving in to it is another thing. Your situation sucks but if you have one car and choose not to go over an excuse like I am tired after 5:30 is giving up. Choosing not to go is the only reason you won't go not a 5:30 time... Now suck it up and go to the gym when you get home whether you feel like it or not and every night when you are done you will feel better even though you dreaded it and maybe even resented it in the beginning. Just some tough love Brother.
 
Hit me up via text or pm. I might be able to put you in the right direction still have friends that might be willing to help. No promises though. Best I could do is make some calls.
 
Onlychevy6 said:
Hit me up via text or pm. I might be able to put you in the right direction still have friends that might be willing to help. No promises though. Best I could do is make some calls.
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You're too kind. I'll do some calling around here and if I'm at the end of my rope, you may be getting a PM. Thanks either way, real cool of you.
 
MrKleen73 said:
I will take you word for it. LOL

Servicing the transmission could fix your woes. Worth a shot a lot of the time it is a fluids, a seal or need of a torque converter causing to much spinning at certain RPMs. Don't panic yet.

Oh and to be the one trying to help as far as this goes. Suck it up man. Get your ass n the gym and your mind off the car for an hour or two. Getting depressed is okay, giving in to it is another thing. Your situation sucks but if you have one car and choose not to go over an excuse like I am tired after 5:30 is giving up. Choosing not to go is the only reason you won't go not a 5:30 time... Now suck it up and go to the gym when you get home whether you feel like it or not and every night when you are done you will feel better even though you dreaded it and maybe even resented it in the beginning. Just some tough love Brother.
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What you described is exactly what it does. I have a sports shift, which means I can go automatic or pseudo-manual. The transmission works smoothly if I got pseudo-manual, and I know how to drive it when in automatic so the transmission doesn't pop, but basically, if you don't know the feel of my car, the gears will shift late and the car will then pop forward when the gear catches.

Tranny is mid to low two thousands from what I've been quoted...
 
In spite of today's less then encouraging news, I dragged myself to the gym and had a respectfully productive workout.

First and foremost, I attempted off the ground deads again for the first time in months & months. During my warm up I could feel the sciatic nerve a bit in my right hamstring, but instead of any serious, paralyzing sharp/shooting pains, it was more of an uncomfortable numbing. Obviously I went light today just to allow my erectors to acclimate and to test my general ability to perform them and I did satisfactory.

Roman Dead Lifts
135lbs x 10 reps
185lbs x 10 reps
205lbs x 10 reps
185lbs x 5 reps
205lbs x 5 reps
225lbs x 5 reps
245lbs x 5 reps
275lbs x 5 reps
295lbs x 5 reps
315lbs x 3 reps
335lbs x 3 reps

Squats
135lbs x 10 reps
185lbs x 10 reps
225lbs x 5 reps
275lbs x 5 reps
315lbs x 3 reps
365lbs x 3 reps

Front Squats
225lbs x 5 reps
245lbs x 5 reps
275lbs x 5 reps

Sumo Deads
185lbs x 5 reps
205lbs x 5 reps
225lbs x 5 reps

A surprisingly productive day given my mindset prior to entering the gym. Legs days aren't exactly my favorite day and I knew I would have forfeited tonight's workout if it was going to be legs night, so I really needed to make the gym enticing to get my arse in there somehow, which is when I told myself I'll try off the ground deads, something really attractive to me. I got in there, did a few sets, my mind was still on my car situation and how in hades I'm going to take care of it, the interest alone on the credit card for $2,000.000+ is a dangerous pitt. I've been in a credit hell situation before where I could only afford to pay off the monthly interest and barely shave the principal. My cop buddy, Arius, showed up and that was my lucky day. When I feel responsible for the quality of someone else's workout, I can put almost anything aside and focus on the training, so it turned out well.

Still stressed about the transmission issue, but I wasn't derailed from my lifting tonight, as I had expected to.
 
Nice brother love to see that right there. It's good to pump that out and not let the car troubles break your mindset. I promise if i hit that damn lotto tomorrow night you'll have a new car. truck, suv, you just to train me haha.
 
packers6211 said:
Nice brother love to see that right there. It's good to pump that out and not let the car troubles break your mindset. I promise if i hit that damn lotto tomorrow night you'll have a new car. truck, suv, you just to train me haha.
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If I signed this post will that be an official document? :yup:
 
Indeed my friend sign that bad boy. My word is golden. I don't need a ton of $$ just want to be debt free lol. Like I said you just got train me for a while and you be one RICH BIG A$$ ASIAN FREAK lol riding in a pimped out escalade!
 
packers6211 said:
Indeed my friend sign that bad boy. My word is golden. I don't need a ton of $$ just want to be debt free lol. Like I said you just got train me for a while and you be one RICH BIG A$$ ASIAN FREAK lol riding in a pimped out escalade!
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I'll be satisfied just to replace my tranny, lol.
 
Haha I know bro I know. I swear man my life has been 90-0 this week too. I have my two boys in ball games, then work is crazy cause were sitting here waiting on the Congress to make a decision.
 
Today's cardio was rough and not so much on the cardio-respiratory system, it was just a pain in the arse, literally. I spoke prematurely about my glutes and hams not having any DOMS yesterday. My glutes are destroyed and my hams are destroyed, which are very symptomatic of performing RDL's for the first time in ages.

My workout was very specific this morning, given that parts of my upper back/traps were still sore from Deads, so I avoided taxing them during my morning back workout.

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

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

One Arm Hammer Pull Downs
90lbs x 10 reps
100lbs x 10 reps
110lbs x 8 reps
120lbs x 7 reps
120lbs x 6 reps

Behind The Neck Lat Pull Downs
190lbs x 10 reps
195lbs x 8 reps
200lbs x 6 reps
200lbs x 6 reps

Cardio: Treadmill, Level 10 Incline HIIT, 20 min.

I bought some 500mg Rhodiola yesterday to help combat the fatigue I've been having. I don't know if it's placebo, but I am feeling a little better already.

I'm hoping this coming Monday's Db chest workout will be better then last week.
 
I hit up your other thread but you can never have too many posts of encouragement. so I'll post here as well. hang in there.
 
thundergod said:
He said Tranny. :lol:
Click to expand...

Even worse he said HIS TRANNY...

A new transmission costs 2000, a torque converter, or new seals don't. Also a JDM transmission with 50,000 miles or less wont. Although not sure if any differences on JDM tranny that might cause issue for the smog deal, ask another Asian... ;) ;) I am sure you can find a rebuilt transmission or a lower mileage used transmission for cheaper than 2000 but honestly that isn't a horrible price if that includes labor. Some of the front wheel drive cares you have to damn near remove the engine to replace the transmission.
 
I don't know what's going on, but apparently I have three seriously sprained toes on my left foot. Nothing physically traumatic happened that i can think of, but I started off the morning with some discomfort in that foot and now it's causing me some serious limping.
 
VolcomX311 said:
I don't know what's going on, but apparently I have three seriously sprained toes on my left foot. Nothing physically traumatic happened that i can think of, but I started off the morning with some discomfort in that foot and now it's causing me some serious limping.
Click to expand...

What did you do the day before? What type cardio? Any running or jogging? Calf work? Toe raises?

Puzzling indeed to just wake up with sprained toes. :33:
 
thundergod said:
What did you do the day before? What type cardio? Any running or jogging? Calf work? Toe raises?

Puzzling indeed to just wake up with sprained toes. :33:
Click to expand...

Very puzzling. I did routine Treadmill HIIT work on Saturday, same duration, same intensity as always. I woke up this morning with an uncomfortableness and as the day progressed, it got progressively and radically worse, I can barely walk now.
 
As a result of this freak, base of my toes inflammation preventing me from walking or balancing with any efficacy, we had to take it back to Barbell presses as oppose to Db's. I wasn't going to be able to walk my Db's from the rack to the bench in the condition of my left foot was one. Every slightest mis-step and it sends a nasty sharp pain at the base of my first three toes.

Flat Bench
225lbs x 10 reps
245lbs x 10 reps
265lbs x 6 reps [Heavy weight wasn't happening and I wasn't about to force another weight disappointing workout, so I decided to take another approach]

Flat Bench Drop Sets
225lbs x 10 reps/135lbs x 10 reps
225lbs x 10 reps/135lbs x 10 reps
225lbs x 10 reps/135lbs x 10 reps

Incline Bench Drop Sets
185lbs x 8 reps/135lbs x 1 1/2 reps.....
185lbs x 8 reps/135lbs x 5 1/2 reps
185lbs x 8 reps/135lbs x 4 1/2 reps [not as successful with the inclines]

Incline Hammer Triple Drop Sets
270lbs x 10 reps/180lbs x 10 reps/90lbs x 10 reps
270lbs x 10 reps/180lbs x 8 reps/90lbs x 10 reps
270lbs x 8 reps/180lbs x 6 reps/90lbs x 8 reps

Hammer Triceps Presses Drop Sets
180lbs x 10 reps/90lbs x 10 reps
180lbs x 10 reps/90lbs x 10 reps
180lbs x 10 reps/90lbs x 10 reps

Incline Cable Flies; Compound-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

My workout partner and I had a final burn out reps contest on the decline Cable Flies:

I hit 42 reps
He hit 40 reps

I won! I did my best to turn lemons into lemonade with this one. My strength didn't feel up to par with the weight I intended to work with today, so I moved from the intensity spectrum to the more voluminous spectrum.

My foot is still jacked, I don't know what the hell is up with that. Obviously there won't be any Snatches or Cleans tomorrow, unless I perform them one legged, so it'll be an all delts day tomorrow, but I really hope my foot feels better, its really painful and inconvenient to walk with.
 
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