VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Hope your toes feel better, that sucks to get injured and not even know what did it. Maybe just bad cramps?
 
Dang it man that stinks about your toes. I know it hurts. I dropped a 45lb plate on my right toe 9 yrs ago when I first started. Toe went black and half the nail fell off lol. However no little pain gonna keep Volcom down! Another Epic workout brother.
 
Motivation For My Brother Samuel

Don't try it......do it.
Don't attempt it......accomplish it.
Don't merely perceive it......outright achieve it!!

 
yah I have been fighting something with my foot for the last couple months, don't know what it is, probably a deep bruise in the ball of my foot from so much walking on concrete, it's a bitch but... whata ya gonna do... I just say fug it!! I'm preppng!!
 
VolcomX311 said:
I know, he even apparently, intentionally tried to interrupt or upstage Branch and Johnnie's signature head to head crab pose.
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Late to the party on this, sorry Sam I haven't followed as much as I wanted to. That guy is lucky Branch didn't throw his a** off the stage; I am sure backstage some words were exchanged in a not so nice tone about his being an idiot. :*******:
 
oufinny said:
Late to the party on this, sorry Sam I haven't followed as much as I wanted to. That guy is lucky Branch didn't throw his a** off the stage; I am sure backstage some words were exchanged in a not so nice tone about his being an idiot. :*******:
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No worries and yeah, I get it when guys want to challenge the top dawg, but Ronnie went about it in an off putting way.
 
I'm 203.5 at this point. I think it's safe to say I'll be coming into the contest end at 203-203.5, 202.5 at best.

Left foot still hurts like hell. I'm still limping around, but it feels a little better then it did last night, so as long as there's improvement, I'm good.
 
VolcomX311 said:
I'm 203.5 at this point. I think it's safe to say I'll be coming into the contest end at 203-203.5, 202.5 at best.

Left foot still hurts like hell. I'm still limping around, but it feels a little better then it did last night, so as long as there's improvement, I'm good.
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thats def a good sign
 
VolcomX311 said:
I'm 203.5 at this point. I think it's safe to say I'll be coming into the contest end at 203-203.5, 202.5 at best.

Left foot still hurts like hell. I'm still limping around, but it feels a little better then it did last night, so as long as there's improvement, I'm good.
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That would be a great ending number considering where you started ;)
 
RickRock13 said:
That would be a great ending number considering where you started ;)
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That is a lot of quality mass you will still have and a lot of fat lost, great stuff Sam! :yup:
 
Hey Samuel, I am betting this didn't even occur to you because it is just so simple that if it were my foot I wouldn't think about it but it is much easier to coach what is right than to do it. Fill up a large pot or foot basin with cold water and ice and soak that bad boy 15 on 15 off for a couple rounds tonight. I bet it will help tremendously.
 
oufinny said:
That is a lot of quality mass you will still have and a lot of fat lost, great stuff Sam! :yup:
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Thanks. Not quite the mark I was aiming for, but I've lost enough weight that anyone I run into has noticed or continues to notice. I haven't had time to appreciate the weight loss because I wasn't going to be satisfied until I hit my mark, but it's cool. I'm just glad to have participated.

MrKleen73 said:
Hey Samuel, I am betting this didn't even occur to you because it is just so simple that if it were my foot I wouldn't think about it but it is much easier to coach what is right than to do it. Fill up a large pot or foot basin with cold water and ice and soak that bad boy 15 on 15 off for a couple rounds tonight. I bet it will help tremendously.
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Thanks for the suggestions Kleen.
 
I was really happy with how well my chest responded to Monday's drop-set bombs, so I continued the trend for delts.

Seated Military Press Drop Sets
145lbs x 10 reps/95lbs x 10 reps
155lbs x 10 reps/135lbs x 10 reps
185lbs x 8 reps/135lbs x 10 reps
185lbs x 8 reps/135lbs x 8 reps
185lbs x 6 reps/135lbs x 5 reps

Barbell Upright Rows Drop Sets
115lbs x 10 reps/95lbs x 10 reps
135lbs x 8 reps/95lbs x 10 reps
135lbs x 8 reps/95lbs x 10 res
135lbs x 8 reps/95lbs x 8 reps

Posterior Delt Hammer Rows Drop Sets
180lbs x 10 reps/90lbs x 10 reps
200lbs x 10 reps/90lbs x 10 reps
230lbs x 8 reps/90lbs x 10 reps

Machine Side Laterals; Compound-Set Machine One Arm Front Raises
130lbs x 10 reps/130lbs x 10 reps, each arm
130lbs x 10 reps/130lbs x 10 reps, each arm
130lbs x 10 reps/130lbs x 10 reps, each arm

Foots doing better, I'm thankful for that. I'm still limping, but the pain is improving dramatically daily, which is a great sign.

When do we submit our final pics???
 
Volcom good to hear your foot's feeling better. Your workout's are still epic with not a single one being weak. I hope you win this as you have worked very hard and have such a unrival mind set. Good luck!
 
packers6211 said:
Volcom good to hear your foot's feeling better. Your workout's are still epic with not a single one being weak. I hope you win this as you have worked very hard and have such a unrival mind set. Good luck!
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Thanks Packer, everyones worked pretty hard, so the competition is thick. It's been a good experience either way and I appreciated all the support :cheers:
 
Today was my second time dead lifting, so once again I took it lighter, higher reps, but I ended up twinging my erectors, nonetheless. However, I don't think it'll be anything worse than a couple days of slightly painful inflammation. Due to my erectors on the brink of another major re-aggravation, my back workout had to take a turn for whatever I was able to perform and it ended up being a serious traps clinic for the most part.

Dead Lifts
135lbs x 10 reps
185lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
315lbs x 5 reps
345lbs x 5 reps
[and there it was, on the 5th rep, I felt my erectors getting that borderline re-aggravation feeling, where bending over caused a minor sharp pain]

Rear Barbell Shrugs
225lbs x 15 reps
315lbs x 10 reps
405lbs x 10 reps
455lbs x 10 reps
495lbs x 6 reps

Hang Cleans
[felt the back on these as well, but not too much]
135lbs x 8 reps
155lbs x 5 reps
155lbs x 4 reps
155lbs x 3 reps
[these are hard to do when the traps are fatigued]

One Arm, Smith-Barbell Shrugs
135lbs x 10 reps, each arm
155lbs x 10 reps, each arm
185lbs x 8 reps, each arm
205lbs x 6 reps, each arm

Behind The Neck Pull Ups
BW x 10 reps
BW x 10 reps
BW x 6 reps
BW x 10 reps

Close, Neutral Grip Pull Ups
BW x 10 reps
BW x 6 reps
BW x 6 reps

Hammer, One Arm Pull Downs
90lbs x 10 reps, each arm
100lbs x 10 reps, each arm
115lbs x 8 reps, each arm
115lbs x 8 reps, each arm

This was the first time I had carbs right before a workout in awhile, so my energy level felt off the charts. I really could have gone on even longer.

I got compliments both about how I'm getting bigger and from other people on how I'm leaning out, so something is working in my favor via the AH/AL.
 
Good to see people taking a noticed. I can't wait to see picture's update. Epic workout again brother.
 
Volc, you gonna keep going back to doing deads until the cripple you? Not trying to be a Debbie Downer but there comes a time to say well sh*t I guess I need to start doing Rack Deads. I know they are awesome but I can't tell you how many times in the past little while I have watched you put yourself through the wringer reinjuring yourself with the same move. Rack Deads are just as good for thickness, and you get plenty of lower back . hamstring work in with your other Oly lifts. Just something to think about. If you must go after dead lifting then make it your focus and lay off of the Oly lifts for a bit. Not trying to do both knowing the Deads are an injury waiting to happen. Just a little tough love brother.
 
MrKleen73 said:
Volc, you gonna keep going back to doing deads until the cripple you? Not trying to be a Debbie Downer but there comes a time to say well sh*t I guess I need to start doing Rack Deads. I know they are awesome but I can't tell you how many times in the past little while I have watched you put yourself through the wringer reinjuring yourself with the same move. Rack Deads are just as good for thickness, and you get plenty of lower back . hamstring work in with your other Oly lifts. Just something to think about. If you must go after dead lifting then make it your focus and lay off of the Oly lifts for a bit. Not trying to do both knowing the Deads are an injury waiting to happen. Just a little tough love brother.
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Yeah, I'd pick Deads over Oly-lifts right now. I just have to remember to take the deads slow as heck. Nothing over 315 for a month or something. This last strain only lasted about 3 days, so nothing severe enough to make me completely throw in the towel on deads yet.

I may just stick with Racks ultimately, depending on whether I seriously re-aggravate my lumbar again. I figure this may be my final showdown with pulling deads off the floor. I can drudge on with minor strains here & there that last 3-4 days, but if or when I get another major one that I feel for a month or so, then it could be quites time on off the ground deads.
 
I think your level of success will be much greater on the deads if you avoid the Oly lifts for a while then while working on the deads from the ground. Even the hanging snatch is very back intensive.
 
MrKleen73 said:
I think your level of success will be much greater on the deads if you avoid the Oly lifts for a while then while working on the deads from the ground. Even the hanging snatch is very back intensive.
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I hear ya. That may be the game plan until my low back is better conditioned.
 
Had a long busted weekend. Fatigue had kicked in to the point that I pretty much spent all Saturday and Sunday revolving around naps. I'm upping my Rhodiola to 1000mg a day now, split by two doses of 500mg. I felt good today and it showed. I had the first workout where I didn't feel like I got my butt kicked from the workout in a little while.

Incline Bench
185lbs x 10 reps
205lbs x 10 reps
225lbs x 8 reps
245lbs x 6 reps

Flat Db Presses
90lbs Db's x 10 reps
95lbs Db's x 10 reps
100lbs Db's x 8 reps
105lbs Db's x 8 reps
110lbs Db's x 6 reps

Incline Hammer Press
270lbs x 10 reps
360lbs x 8 reps
380lbs x 8 reps

Hammer Dips - Facing away & tiled to emphasize lower/outer pecs
180lbs x 10 reps
230lbs x 10 reps
270lbs x 10 reps
290lbs x 8 reps

Close Grip Bench; Super-Set to Feet on the Bench Push Ups
185lbs x 10 reps/BW x 10 reps
185lbs x 8 reps/BW x 8 reps
185lbs x 8 reps/BW x 8 reps

Good, solid workout. I keep getting comments from people about getting leaner, which was good, because I was feeling kind of $hitty about being 205lbs this morning and 206lbs for the bulk of the weekend, granted I just sat around all weekend and recovered, energy-wise.

My low back is still a bit tweaked from Deads on Thursday, but I think I'm just going to not go over 315 for awhile and just do deads in the high 6-10 reps range.

I'd like to get my cardio back on point as well. Pics will be taken this week, so I'd like to finish strong. Should I deplete until Thursday then carb up to fill out for Friday??? Is that how it's done???
 
Nice work Samuel!
 
Another impressive workout bro love the close grip bench press weight. Did you grow up on a farm lifting calves then bulls as you got older lol? Congrats on the comments to, that always makes you feel better and boost that T mentally.
 
Man it sucks you keep messing your back up while deadlifting. Hope it isnt too bad. I have to agree O lifts plus deadlifts might be a bit much on the back.
 
Tomahawk88 said:
Man it sucks you keep messing your back up while deadlifting. Hope it isnt too bad. I have to agree O lifts plus deadlifts might be a bit much on the back.
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It's just the DL's that get me. I may skip them this week and just do racks and try to pull off the ground again next week.
 
We are suppose to hit delts today, but my workout partner was having some issue with his triceps. Me personally, I can inter-change one day for another without pause, however, my workout partner is very scheduled routine oriented, so he still wanted to hit delts, only minus any pressing movements, which is fine, it just ended up being a heavily posterior delt day.

Db Lateral Raises
30lbs Db's x 10 reps
35lbs Db's x 10 reps
40lbs Db's x 8 reps
45lbs Db's x 6 reps
45lbs Db's x 6 reps

Db Front Raises, Neutral Grip - Branch Warren Style
30lbs Db's x 10 reps
35lbs Db's x 10 reps
40lbs Db's x 6 reps
40lbs Db's x 6 reps

Bent Over Db Lateral Raises, Bent over the vertical side of the Preacher Curl
40lbs Db's x 10 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
55lbs Db's x 8 reps

One Arm, Posterior Delt Db Row
90lbs Db's x 10 reps, each arm
90lbs Db's x 10 reps, each arm
95lbs Db's x 8 reps, each arm
100lbs Db's x 8 reps, each arm

Face Pulls
100lbs x 15 reps
120lbs x 15 reps
140lbs x 15 reps
160lbs x 12 reps
180lbs x 12 reps

One Arm, Cable Posterior Delt Rows
100lbs x 15 reps, each arm
110lbs x 15 reps, each arm
120lbs x 12 reps, each arm
130lbs x 10 reps, each arm

The best part of my workout was the 20 min run on the treadmill. I really want to re-establish the cardio discipline. Even though the contest is basically over, I'm still hoping to continue cutting until I get to at least 200lbs, so it's still important to me to get back on the cardio wagon.
 
Way to go on the cardio, and of course the workout. Now your next pressing session should be stellar since tri ceps didn't get killed. Why did your partner not just spot you on your lifts then do the dumbbell stuff in between though? If he is that stressed about his scheduled seems he would have attempted to help you keep yours.
 
I can relate on the deads man. My back just can't handle them, which sucks. Maybe rack deads are the answer :shrug:
 
MrKleen73 said:
Way to go on the cardio, and of course the workout. Now your next pressing session should be stellar since tri ceps didn't get killed. Why did your partner not just spot you on your lifts then do the dumbbell stuff in between though? If he is that stressed about his scheduled seems he would have attempted to help you keep yours.
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I didn't mind the switch up. I wouldn't choose to not have pressing movements in a shoulders workout, but I knew we could concut something appropriately taxing.

Also, it's a rare and beautiful thing for me to have DOMS predominantly in the rear delts.
 
RickRock13 said:
I can relate on the deads man. My back just can't handle them, which sucks. Maybe rack deads are the answer :shrug:
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I like Racks, but they're just nowhere near as satisfying as Deads for me. However, that may have to be the permanent solution for me.
 
Awesome cardio bro and killer workout yet again. Do have to ask for myself though what is a face pull exercise?
 
Damn man as long as I have trained off and on I've never seen anyone at my gym doing that. Thanks very much bro I'll add it in to my training. Too bad you can't try for a pro card, I think you would get it quicker then most if you did. Your workout's incorpate both basic and advance techniques which give us trying to get there a better view or range of routines to try. Thanks again and keep killing it.
 
packers6211 said:
Damn man as long as I have trained off and on I've never seen anyone at my gym doing that. Thanks very much bro I'll add it in to my training. Too bad you can't try for a pro card, I think you would get it quicker then most if you did. Your workout's incorpate both basic and advance techniques which give us trying to get there a better view or range of routines to try. Thanks again and keep killing it.
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I'd need to be on happy juice and I'd have to increase my dietary knowledge 2-3 levels higher then where I am to pull something like that off, hehe, but I appreciate the encouragement.

I think Kleen and DW have the dietary knowledge and sheer will & discipline to have actually gone pro (if they were heavy juicers). I certainly believe I'm on par in terms of gym knowledge, discipline and motivation, but I've got a ways to go to even get on Kleen's or DW's dietary knowledge and rock solid dietary discipline level.
 
Nod I agree that's why I say if you actually could and the Mrs. didn't mind. Just going off your routines and inensity/mind-set, you have what it takes. Some people train and will never be as big or as cutt as they wan't to be then there's those who have the genetics and the heart plus knowledge to get what they want! Like I said for us newbies or someone like me who stop going to the gym after a few years only to get back and change the harm we did to our body's, it's good to have people we can look up too and learn from.
 
packers6211 said:
Nod I agree that's why I say if you actually could and the Mrs. didn't mind. Just going off your routines and inensity/mind-set, you have what it takes. Some people train and will never be as big or as cutt as they wan't to be then there's those who have the genetics and the heart plus knowledge to get what they want! Like I said for us newbies or someone like me who stop going to the gym after a few years only to get back and change the harm we did to our body's, it's good to have people we can look up too and learn from.
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For sure, it's just good you got back on the wagon and you got back on with a vengeance, especially considering your psychotic work schedule, that' admirable in of itself brother :cheers:
 
lol thanks man yeah 4 days 10 hrs may seem good to some. But Fridays never seem to have time off since you have to do all your stuff that day that you can't do during work week. Heck yesterday I got up at 4:45 left at 5am to work. Right after work drove home to get my son to his game and didn't get home til 8 at night. Today thank God they don't play or practice so I'm heading in a few to do chest and tri's. I'll say this though my vengance is stronger now since it's not just strength or looks, but more so to improve my health and confidence. Thanks for the encouragement to bro.
 
30 min jog on the treadmill
20 min on stairclimber

Cardio was great today. Again, though the contest is basically over, I still have more cutting to do.
 
When are they going to announce winner? I just got back from the gym lol late nighter and now time to hit the sack and get up when the rooster's start their day jobs.

VolcomX311 said:
30 min jog on the treadmill
20 min on stairclimber

Cardio was great today. Again, though the contest is basically over, I still have more cutting to do.
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packers6211 said:
When are they going to announce winner? I just got back from the gym lol late nighter and now time to hit the sack and get up when the rooster's start their day jobs.
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I think DW and Oufinny are taking their pictures Friday. My wife gets back in town Thursday night, so I'll probably post them Friday or Saturday morning as well.
 
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