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thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

Thanks Green & Al! As soon as i put up the log i'll be the first to tell ya'll.
Ooooo Finaflex shirts me likey! :D
 
thetinyguy said:
Thanks Green & Al! As soon as i put up the log i'll be the first to tell ya'll.
Ooooo Finaflex shirts me likey! :D
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No worries, when we get our next batch of shirts, I will definitely be offering them to the regulars here on AM!!!
 
ScottyDoc said:
No worries, when we get our next batch of shirts, I will definitely be offering them to the regulars here on AM!!!
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I will be in line for those!

Ate a little more calories today BUT i skated for a good 2-3 hours today which is about 1000+ burned calories. My friend actually grilled a bunch of chicken breast up and i ate about 18oz of it without a problem with rice and corn. I could have eaten more too! Body definitely wants more food and starting tomorrow...It'll get it! Tomorrow i will eat 3500-4000 calories then Monday is the start of TestoPRO & 5K Calories, i also will be using N.O. Ignite Tropical storm with this! I plan to log Peach Tea Lit-Up/Drive following the log of TestoPRO which will last approx. 4 weeks. Man i'm so excited to get back in the gym :sasmokin:
 
cant wait for the log!!! finaflex t's woudl eb pretty sick, and becasreful with that n.o.ignite man u might bust outta ur shirt from the pumps haha , love that stuff!
 
posted a new thread, hope you guys can give sum insight, opinions and feedback Invalid Link Removed
 
mkretz said:
cant wait for the log!!! finaflex t's woudl eb pretty sick, and becasreful with that n.o.ignite man u might bust outta ur shirt from the pumps haha , love that stuff!
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I can't wait to try it, I may start with 1.5 scoops instead of 1. Still contemplating...
 
Diet Breakdown 8/27/11
Calories: 2500
Protein: 253 Grams
 
TurningGreen said:
AI Sports hooks it up pretty nice. Careful with that 3Z Tiny, that stuff is potent...damn put me in a coma. Good luck with the TestPro!
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sure does I use it only if I know I can sleep in. When my opportunity clock goes off I just feel like sleeping and when I want to get up I am still knocked out. I actually dont enjoy using it every night. I alternate hghpro most days and this on weekends or if I need a day off.
 
John Smeton said:
sure does I use it only if I know I can sleep in. When my opportunity clock goes off I just feel like sleeping and when I want to get up I am still knocked out. I actually dont enjoy using it every night. I alternate hghpro most days and this on weekends or if I need a day off.
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I'll keep that in mind, i'll probably buy 3Z sleeping sometimes is difficult for me.
 
Took my before pic's for the TestoPRO Log, god i need some color but you can get an idea of where i'm at so that's cool. I need to slow down with my legs maybe do less volume they're starting to overshadow my upper body. I also need to flex my right quad and right shoulder more often, when i'd flex my leg i always used left and i can see a difference how ironic haha From now on i will pose with opposite than i use to.

218.6Lbs as of today as well. Down 3.5Lbs since last week!

Log will be posted today along with link
 
thetinyguy said:
Took my before pic's for the TestoPRO Log, god i need some color but you can get an idea of where i'm at so that's cool. I need to slow down with my legs maybe do less volume they're starting to overshadow my upper body. I also need to flex my right quad and right shoulder more often, when i'd flex my leg i always used left and i can see a difference how ironic haha From now on i will pose with opposite than i use to.

218.6Lbs as of today as well. Down 3.5Lbs since last week!

Log will be posted today along with link
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hahah yeah man, went out yesterday only wearin a beater..now i got this awesome tanline just in time for my log pics :rofl:
 
steppinRazor said:
hahah yeah man, went out yesterday only wearin a beater..now i got this awesome tanline just in time for my log pics :rofl:
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Ahaha talk about good timing, I hate being so damn white it kills my pic's!
 
Log is up guys! Let me know if i missed anything important, it's my first log haha :)

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Diet Breakdown 8/28/11
Calories: 4080
Protein: 265 Grams

Chest/Shoulders/Tri's 8/29/11
Duration: 2.5 Hours
Mood: DETERMINED
Energy: GREAT! Today i was extremely focused on what i wanted to accomplish.
Other notes: Utilized some things i used that have worked for me, Heavy weight with half reps and some cheating. There's always a right and wrong way to cheat. I felt confident enough that i used these principles today. I also utilized a technique to "amp" myself up right before a heavy lift. My heart rate would increase big time and i would focus more and more until..BAM start destroying a set. It's really tricky to get to work all the time but at the beginning it helps sooo much.
CHEST WORKOUT
Reverse Grip Incline Bench Press on Smith- Due to shoulder pain i do these in a range of motion i feel strong and do not feel it in any tendons. Also after a few heavy sets i go to normal grip because the awkwardness of this exercise on my wrists.
155 x 16 (Normal medium grip)
175 x 8 (Normal medium grip)
175 x 12 *PR*
195 x 8 *PR* HUUGE PR!!
Notes: This set the pace for this workout. Feeling invincible after this exercise!!
Leaning 1 Arm Dumbbell Fly- Awesome movement, I've tweaked it for my liking. Done across the front of my chest instead of out and over.
40 x 16 *PR*
45 x 10 *PR*
50 x 12 *PR*
55 x 12 *PR*
Drop set to
20Lbs
Cable Crossovers- One of my favorite chest exercises.
60 x 13 *PR* +1 Rep
70 x 6 *PR*
70 x 9 *PR*
Drop Set
50/35
Dips- Will add weight next workout.
BW x 3+3 Negatives
BW x 9
BW x 20 *PR*
HUGE Drop Set x 2(Did this once, then did fascia stretching then again another time BURNNNNN)
-40/-60/-90/-120/-140/-160
Notes: I Dips drop sets now!

29 Sets

SHOULDER WORKOUT- For those wondering, I train Rear-Delts with Back since i do a lot of pulling/rowing.
Seated Smith Machine OH Press- Did both half reps and full reps. Avoided locking out to keep tension on Delts/Tri's
65 x 12
65 x 13
155 x 8
155 x 10
175 x 6
Drop set to
125/105
Dumbbell Laterals- Found out that slight bent arms and holding my arms tight in at my sides helped me become more stable and put more focus on medial delts. Had a crazy pump today it was awesome.
50 x 14
55 x 12 *PR*
60 x 12 *PR*
65 x 10 *PR*
Drop set
40/35/30/20/15

16 Sets

Total: 45 Sets

Amazing workout, Can't wait to see how i do next workout. Took good rest periods during the workout 2-3 Minutes some longer/shorter.
 
Diet Breakdown 8/29/11
Calories: 5010
Protein: 368 Grams
 
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Diet Breakdown 8/30/11
Calories: 5120
Protein: 294 Grams
 
John Smeton said:
them kind of calories would make me fat if I didnt burn them off all day though physical work? are you still doing a lot of physcial work?
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Nope, but if i do start getting fat quick i'll lower calories but as of right now everything seems good to go. I'm taking weekly pic's for that log so that'll let me know when to lower them.
 
Diet Breakdown 8/31/11
Calories: 4160
Protein: 296 Grams
 
Diet Breakdown 9/1/11
Calories: 4000
Protein: 240 Grams (Should be fine right there)

BACK/BI'S TOMORROW!!
 
tiny just saw your other log and the pics speak for themselves -> your consistently killing it and it shows -> now back to work!!
 
shovelhead76 said:
tiny just saw your other log and the pics speak for themselves -> your consistently killing it and it shows -> now back to work!!
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Thanks man! This bulk is starting to really kick in, 228Lbs this morning!! +9.6Lbs in 5 days so far :shocked: I'm going to give it everything I've got!! WORK TIME :angryfire:
 
thetinyguy said:
Thanks man! This bulk is starting to really kick in, 228Lbs this morning!! +9.6Lbs in 5 days so far :shocked: I'm going to give it everything I've got!! WORK TIME :angryfire:
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Your doing good and finding what works to build size and strength. The only thing I could critique is Id definitely keep an eye on body-fat and if your gaining too much lower calories. The more body fat you have the less calories it takes to store therm. Leaner persons can actually eat more because their metabolisms are higher. It took me years to learn a lot of this information though trial and error. I got real big, and too fat for my liking and its just almost hell to get it off. Staying leaner is best-that is not to stay stay ripped-just on the leaner side

how often do you do caliper body fat measurements? you obviously weigh yourself frequently

also remember each lean pound of muscle you gains automatically burns fat so you are actually burning fat just focusing on lean muscle gains. In addition too much body fat causes the body to work poorly, ie high estrogen and many other challenge you can avoid by keeping fat in control
 
Glad you're cutting down on the whole milk shakes and getting that chicken in...Thats smart (epic meal time guy voice lol). Keep hitting it hard bro, looks like you're doing well looking forward to the next round of pics.
 
TurningGreen said:
Glad you're cutting down on the whole milk shakes and getting that chicken in...Thats smart (epic meal time guy voice lol). Keep hitting it hard bro, looks like you're doing well looking forward to the next round of pics.
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This. I only drink because I'm a skinny bastard.
 
mdpwrlifter said:
This. I only drink because I'm a skinny bastard.
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The skinny part we can help you with, but the Bastard part, sorry stuck with that one, LoL!
 
John Smeton said:
Your doing good and finding what works to build size and strength. The only thing I could critique is Id definitely keep an eye on body-fat and if your gaining too much lower calories. The more body fat you have the less calories it takes to store therm. Leaner persons can actually eat more because their metabolisms are higher. It took me years to learn a lot of this information though trial and error. I got real big, and too fat for my liking and its just almost hell to get it off. Staying leaner is best-that is not to stay stay ripped-just on the leaner side

how often do you do caliper body fat measurements? you obviously weigh yourself frequently

also remember each lean pound of muscle you gains automatically burns fat so you are actually burning fat just focusing on lean muscle gains. In addition too much body fat causes the body to work poorly, ie high estrogen and many other challenge you can avoid by keeping fat in control
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I got ya John, I do have a caliper i should probably use it but I've been going more off what i see in the mirror. 4000 calories is more on the low side for me, Especially for training days too. Days off 4000 is a little bit more but i off set it with those 2-3 hour sessions that burn 1200+ calories. I could probably lose fat if i dropped to 3500 but i want to eat a little bit more. I'll make sure i don't get higher levels of bf anyways i don't want to get fat again haha
 
mdpwrlifter said:
Just adjust your macros
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Everything is pretty good right now but IF i decide to lower calories it'll be from fat, I'll keep carbs/protein high. :)
 
Diet Breakdown 9/2/11
Calories: 4070
Protein: 278 Grams
 
Diet Breakdown 9/3/11
Calories: 4090
Protein: 250 Grams
 
Diet Breakdown 9/4/11
Calories: 4230
Protein: 357 Grams
 
Leg Day!! 8/31/11
Duration: 2.5 Hours
Mood: Determined
Energy: Super solid
Other notes: Prioritized Rack Pulls, Was wayyyy stronger than last workout. Back was THRASHED after Rack pulls, gonna bring my weight belt with me next time.
Lifts:
Rack Pulls- in Power Rack with pins set at last pin.
225 x 5
225 x 10 - Done really really slow.
315 x 8
365 x 8 *PR* +30Lbs from last workout and +3 Reps!! Belt-Less
Notes: My back is gonna be sore tomorrow!
Barbell Back Squats- After that huge PR i didn't even really think about squats but i put 225 on the bar which is +20Lbs from last week without even thinking about it.
135 x 6
185 x 6
225 x 2 *PR*
Notes: Lower back was still thrashed, Wish i would have brought my weight belt today.
Leg Press- R/P=Rest Pause
380 x 20 R/P
430 x 15 R/P *PR*
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart. Stretching them to death!
195/90 x 6 Circuits + Drop sets all the way down to the first plate on stack. Stretching from various angles.
Lying Leg Curls- Focused on contracting the hamstrings as hard as i could.
60 x ?
90 x 20
105 x 20
120 x 14
Immediately followed by stretching hams, Had a good pump today.
Leg Extensions-
270 x 8 + 10 Second Peak contraction Hold. *PR*
270 x 20 R/P *PR*
225 x 10
Drop set to
180
135
90
45 - 1 Leg at a time up to 20 reps

Approx. 30 Sets



Back/Bi's 9/2/11
Duration: 3 Hours
Mood: Aggressive
Energy: Limitless
Other notes: Considering the fact that i'm about 10Lbs heavier for this workout, These PR's are BIG like a 20Lbs+ increase in weight. Had HUGE pumps the entire workout and added some new exercises which ended working out really really good.
Lifts
(Assisted) Wide-Grip Pull Ups- D ='s Drop set.
-100 x 11
-80 x 11
-60 x 11
-50 x 13 *PR*
Drop set with
-100/-120/-140/-160
(Assisted) Pull-Ups Overhand Grip-
-60 x 7
-60 x 11
Drop set to
-80/-100/-120/-140/-160
Hammer-Grip Pull Ups-
-60 x 13 *PR*
-40 x 6
Drop set to
-80/-100/-120/-140/-160 Rest Pause + More reps.
Wide-Grip Pull Downs-
170 x 10 *PR* Rest/Pause
150 x 10
Drop set to
120/100/80/60
Yate's Row Over Hand Grip- Tried doing these with palms up but my wrists couldn't handle it. My new favorite exercise.
135 x 14 *PR*
135 x 16 *PR*
135 x 20 *PR*
135 x 20 *PR*
185 x 12 *PR*
Notes: Still trying to get the movement down, The key that separates these from bent over rows is you stand up more and pull to your hip. Feel these in my lats/rear delts/teres area. AWESOME!
EZ-Bar Preacher Curls- Friend showed me how to do these with the hyperextension chair, Never would of thought of that! I've been wanting to do these and they're now my favorite bicep exercise. Weight is just the plates (don't know how much the bar weighs)
50 x 6 *PR* Normal Grip
50 x 6 + Negative *PR* Normal Grip
50 x 6 + Negative *PR* Close Grip
50 x 7 *PR* Close Grip
*CROSS BODY* Hammer Curls-
70 x 6
Drop set to
60/50/40/30/25/15 *ouch*
Wide Grip ROW- These are replacing Rear Delt flys, i use a really wide grip and pull with my elbows out so they hammer everything really good.
90 x 12 *PR*
110 x 10 *PR*
110 x 10 Rest/Pause *PR*
110 x 9 *PR*
Drop set to
95/80/70/70x20

52 Sets
 
Chest/Shoulders/Tri's 9/4/11
Duration: 2.5 Hours
Mood: Driven
Energy: TONS of it
Other notes: Getting REALLY strong, really quick. Being very cautious of my body as well. I'm also getting leaner now too! Weight is now 226.2Lbs (+7.6Lbs) The fact that i'm leaner too is making this amazing. It could be the combination of Beta-Alanine + TestoPRO making me leaner/stronger at the same time along with the cal's.
CHEST WORKOUT PR BY ITSELF MEANS NEW WEIGHT I HAVE NEVER USED.
Reverse Grip Incline Bench Press on Smith- Can clearly see my endurance/strength is really getting better.
175 x 6
175 x 7
175 x 7
175 x 8
195 x 7
205 x 10 *PR*
215 x 8 *PR*
Dips- Added weight today and did probably the most insane drop set ever..
+15 x 10 + 4 negatives *PR*
+15 x 12 *PR*
+20 x 10 + 2 negatives *PR*
BW x 10
Drop set to
-20/-40/-60/-80/-100/-120/-140/-160
-100 x 8
Drop set to
-120/-140/-160
Notes: After first gigantic drop set i fascia stretched then after i pumped up the tri's again and stretched a 2nd time.
Leaning 1 Arm DB Fly-
40 x 14
45 x 12 *PR* +2 Reps
55 x 10
60 x 8 *PR*

26 Sets

SHOULDER WORKOUT- For those wondering, I train Rear-Delts with Back since i do a lot of pulling/rowing.
Seated Smith Machine OH Press- For some reason i just did not want to stop doing these, i felt like my entire shoulder getting hammered (good way) I was in such a good mood doing these o_o
105 x 32 *PR* +16 Reps
145 x 6 (Done super slow)
145 x 16 *PR*
155 x 12 *PR* +2 Reps
175 x 11 Rest/Pause *PR*
175 x 13 *PR*
195 x 6 *PR*
Notes: Longer rest periods = win.
Dumbbell Laterals- Stronger! Every single workout i just get more confident and i pick up that heavier weight and KNOW i'm going to rep it out.
60 x 10
60 x 10 (Tried this set with 1 arm, 1 arm bracing on DB rack. Feels more like a rear delt fly though)
60 x 14 *PR* +2 Reps
70 x 16 *PR* (DAMN!)
Drop set to
55/50/40/35/30/20/15

18 Sets

Tri's Felt like doing some random pushdowns.

Pushdowns- (various attachments) Didn't really count reps
50 x 4 sets - Straight Bar
30 x 2 sets - Rope
25 x 2 - 1 Arm Reverse

8 Sets

Total: 52 Sets
 
how the hell do you do 60 and 70 lbs dumbbell laterals?

any chance you can video record it and I can critique your form? =) I like this log better because its easier to follow. not all cluttered up
 
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