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TGR Leaning out with the BPS Super Stack (Vanillean and DC

pete8407 said:
Close grip chins are great, my biceps are pumped liked crazy after.
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I forgot to note they were with the palms facing each other. I still got a pretty decent bicep pump though. Probably would have been more if they weren't after my lats were already destroyed.
 
RegisterJr said:
I forgot to note they were with the palms facing each other. I still got a pretty decent bicep pump though. Probably would have been more if they weren't after my lats were already destroyed.
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Oh ok, I've never done them that way. Have to give those a try.
 
how is the dcp 2.0/vanillean coming...you running low yet?
 
thebigt said:
how is the dcp 2.0/vanillean coming...you running low yet?
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Low, yes. But not out. I just took my last dose of today a few minutes ago before leaving the house. I have tomorrow's set aside, and the bottom of the DCP bottle is still covered. Il try and do a count when I get home later.
 
RegisterJr said:
Low, yes. But not out. I just took my last dose of today a few minutes ago before leaving the house. I have tomorrow's set aside, and the bottom of the DCP bottle is still covered. Il try and do a count when I get home later.
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outstanding, thanks!!!
 
Just downed about 16oz of cold coffee to give me an energy boost. Hope it wears off by nine...

jimbuick said:
That workout sounds awful....
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It really wasn't that bad. Maybe because of the phone-break and because the smith stretch wasn't as much as recommended.

I hope he throws the pause-deads in there again soon. Those winded me.
 
Some work is going on in here. Looking up these new lifts you're doing. Hmmmm.
 
REM 8.0 just went down the hatch. Hopefully I'll be out all night and feel rested in the morning.

Approximately 3-4 more days of DCP/Vanillean left.

Today's ultra low cals will be posted in the morning if my kitchen counter doesn't knock me out.
 
Yesterday's cals ended at 1,998 with 271/178/21 and 48g fibers.
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Will probably keep today's roughly the same.

Slept like a rock last night mostly. Woke a couple times to use the restroom. I only too in about 1/2s REM 8.0

McCrew noticed increased recovery throughout his run. I can't honestly say the same. My legs aren't that sore from the other day, but my traps, chest, and back have some good DOMs. Like Wasme said though: MD training does that. It's possible the DOMs ARE lessened.

I have exactly 4 day left of DCP/Vanillean, including today. Good timing. I can have my wife do normal pics on Sunday morning.

Today is arm day! I'm going to try and speed it up so I can do some extra core work but it's been taking mostly all my gym time to complete the routines.
 
RegisterJr said:
Yesterday's cals ended at 1,998 with 271/178/21 and 48g fibers.
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Will probably keep today's roughly the same.

Slept like a rock last night mostly. Woke a couple times to use the restroom. I only too in about 1/2s REM 8.0

McCrew noticed increased recovery throughout his run. I can't honestly say the same. My legs aren't that sore from the other day, but my traps, chest, and back have some good DOMs. Like Wasme said though: MD training does that. It's possible the DOMs ARE lessened.

I have exactly 4 day left of DCP/Vanillean, including today. Good timing. I can have my wife do normal pics on Sunday morning.

Today is arm day! I'm going to try and speed it up so I can do some extra core work but it's been taking mostly all my gym time to complete the routines.
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Killing it so much, the recovery aspect of it is struggling to keep up ;) like you basically said though who knows how bad doms would be without it.
 
niners4reggie said:
Killing it so much, the recovery aspect of it is struggling to keep up ;) like you basically said though who knows how bad doms would be without it.
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I remember leaving Saturday after legs thinking that I wouldn't do another set of anything, but the DOMs the next couple days were so-so. Also, that chest WO that killed me the other day hasn't left too many DOMs either. It probably is helping.
 
I'm on par to have another 2K cal day. My arm WO this morning was also killer. If I had a pump stim I would've left with my arms barely making it.

I dunno if I'll be able to update today. I have been trying to make up work for my time out tomorrow. I'll have plenty of wait time in the docs office to post catch-ups.

Dunno what I'll workout in the morning. Shoulders and abs, probably...
 
RegisterJr said:
Meadows Row 146.67
Set 3 : 110x10 PR

Smith Machine Bent Over Row 239.17
205 was too heavy for 8. Smith machine only went as low as my knees.
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congrats on the PR, nice meadows numbers..

I actually had the same problem with the Smith bent over row, so stood on something to get me a little higher.

Putting in another great log Thomas. How's the eye (personally I'd say you were in a hockey fight)?
 
wasme said:
congrats on the PR, nice meadows numbers..

I actually had the same problem with the Smith bent over row, so stood on something to get me a little higher.

Putting in another great log Thomas. How's the eye (personally I'd say you were in a hockey fight)?
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Thanks Wasme!

I feel like an idiot for not thinking about putting something down to raise me up... Those stepping things are hidden in a different room and I always forget about them.

People would know I was lying. Ain't no hockey around here. It's not really dark enough to notice it unless you're looking for it.
 
Tricep Warmup-

Cable Rope Triceps Pushdown 140
Slow with squeeze

Set 1 : 70x12
Set 2 : 80x12
Set 3 : 100x12
|

Tricep Work-

SS 1:
No break from PD to dip, 60s before restarting....

Cable One Arm Tricep Pushdown 84

One arm at a time, squeeze tri at bottom and get a good stretch coming back up. Alternate which arm you start with.

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 50x12
Set 4 : 60x10 L
Set 4 : 50x2 L
Set 4 : 60x12 R
|
Dip Machine 233.33

Reps=12/10/8/6
On the set with 6 reps, have a partner help push the weight down and do each rep with a VERY slow negative.

Set 1 : 160x12
Set 2 : 170x10
Set 3 : 180x8
Set 4 : 200x5
Set 4 : 200x1

200 was as heavy as it goes, and that was plenty heavy. Had to pause after 5 reps and reset the last rep down.

5s negs on all except that last rep. It was >10sec.
|

SS 2:
No break from KB to SC, 60s before restarting...

Dumbbell Tricep Kickback 38

4x8, super low stance, thumb pointing towards body. No swinging. Squeeze at top. Alternate starting arm.

Set 1 : 30x8 (+5# from last week [35x0,30x0,25x10]
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 25x10
|
EZ Bar Triceps Extension 104

4x10, Should feel a great squeeze/stretch/pump

Set 1 : 80x9
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 70x5 (L arm gave out)
Set 4 : 70x1 (nothing left here)
|

BICEP WARMUP

Dumbbell Zottman Curl 33.33

Set 1 : 25x10
Set 2 : 25x9
|

SS1:
Same break scheme as above.

Dumbbell Seated Curl 38

Squeeze at top, 3s neg. 4x8, and after each 8th rep immediately go to x8 on hammer curls. Both arms at the same time.

Set 1 : 30x8

Set 2 : 30x1
Set 2 : 25x7

Set 3 : 25x8

Set 4 : 25x6
Set 4 : 20x2
|
Dumbbell Hammer Curls 33

Set 1 : 25x8

Set 2 : 30x3
Set 2 : 25x5

Set 3 : 25x4
Set 3 : 20x4

Set 4 : 20x7
|
Preacher Curl Machine 88.67
4x8, squeeze at top.

Set 1 : 70x8
Set 2 : 60x8
Set 3 : 50x8
Set 4 : 50x8
|

SS2:
No break from curl to curl, then 30s before restart.

EZ Bar Curl 80
(4)x8, 3 sec Neg

Set 1 : 60x8
Set 2 : 60x10
|
Reverse EZ Bar Curls 76
(4)x8, 2 sec squeeze at top.

Set 1 : 60x8
Set 2 : 40x8

Set 3 : 30x6 drop
Set 4 : 20x13
|
Notes:

Obviously I didn't finish all four sets of the final SS. Was running late.

Pump was crazy.

Veins were popping.

Going back to the recovery issue, I did realize that my weights lifted, with the exception of a couple of workouts, never went down (weaker) as normally happens to me during a cut.
 
Yesterday's cals ended at 2,281 with 284/204/38 and 50g fibers. All the carbs came from 1/2c oats, broccoli, and Lima beans.

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I ended up taking a rest day today. I got up and my shoulders were a little sore. I thought about doing cardio and abs but rest sounded so much better. I think I got close to 8 hours (broken) sleep!
 
niners4reggie said:
Great job buddy! What are your thoughts so far with this type of training?
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I really like it. After surgery I plan to start the cycle over. Then maybe Meadows' Reactive Pump or FS-7
 
My stomach is all torn up today. No BM this AM. Odd with as much fiber as I've had. I did drink less than half the amount of coffee I normally do though.

I looked pretty lean this morning at 189.0
I haven't dropped as much poundage as McCrew this far, but I think I've dropped quite a bit of fat.

Second dose of the day down and I'm about to walk in to get my release for surgery then I'll head to the eye doctor to get my eyeballs measured for my replacement lenses... And hopefully a date for surgery.
 
RegisterJr said:
Tricep Warmup-

Cable Rope Triceps Pushdown 140
Slow with squeeze

Set 1 : 70x12
Set 2 : 80x12
Set 3 : 100x12
|

Tricep Work-

SS 1:
No break from PD to dip, 60s before restarting....

Cable One Arm Tricep Pushdown 84

One arm at a time, squeeze tri at bottom and get a good stretch coming back up. Alternate which arm you start with.

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 50x12
Set 4 : 60x10 L
Set 4 : 50x2 L
Set 4 : 60x12 R
|
Dip Machine 233.33

Reps=12/10/8/6
On the set with 6 reps, have a partner help push the weight down and do each rep with a VERY slow negative.

Set 1 : 160x12
Set 2 : 170x10
Set 3 : 180x8
Set 4 : 200x5
Set 4 : 200x1

200 was as heavy as it goes, and that was plenty heavy. Had to pause after 5 reps and reset the last rep down.

5s negs on all except that last rep. It was >10sec.
|

SS 2:
No break from KB to SC, 60s before restarting...

Dumbbell Tricep Kickback 38

4x8, super low stance, thumb pointing towards body. No swinging. Squeeze at top. Alternate starting arm.

Set 1 : 30x8 (+5# from last week [35x0,30x0,25x10]
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 25x10
|
EZ Bar Triceps Extension 104

4x10, Should feel a great squeeze/stretch/pump

Set 1 : 80x9
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 70x5 (L arm gave out)
Set 4 : 70x1 (nothing left here)
|

BICEP WARMUP

Dumbbell Zottman Curl 33.33

Set 1 : 25x10
Set 2 : 25x9
|

SS1:
Same break scheme as above.

Dumbbell Seated Curl 38

Squeeze at top, 3s neg. 4x8, and after each 8th rep immediately go to x8 on hammer curls. Both arms at the same time.

Set 1 : 30x8

Set 2 : 30x1
Set 2 : 25x7

Set 3 : 25x8

Set 4 : 25x6
Set 4 : 20x2
|
Dumbbell Hammer Curls 33

Set 1 : 25x8

Set 2 : 30x3
Set 2 : 25x5

Set 3 : 25x4
Set 3 : 20x4

Set 4 : 20x7
|
Preacher Curl Machine 88.67
4x8, squeeze at top.

Set 1 : 70x8
Set 2 : 60x8
Set 3 : 50x8
Set 4 : 50x8
|

SS2:
No break from curl to curl, then 30s before restart.

EZ Bar Curl 80
(4)x8, 3 sec Neg

Set 1 : 60x8
Set 2 : 60x10
|
Reverse EZ Bar Curls 76
(4)x8, 2 sec squeeze at top.

Set 1 : 60x8
Set 2 : 40x8

Set 3 : 30x6 drop
Set 4 : 20x13
|
Notes:

Obviously I didn't finish all four sets of the final SS. Was running late.

Pump was crazy.

Veins were popping.

Going back to the recovery issue, I did realize that my weights lifted, with the exception of a couple of workouts, never went down (weaker) as normally happens to me during a cut.
Click to expand...

mcCrew noted better recovery also!!! happy you were able to keep the lifts up to par!!!
 
Question from my new PCP for my surgical release for cataracts:
"Have you experienced any blurred vision"?

Lol
 
Surgeries are on the 6th and the 20th. If I do legs Saturday I can do them again Wednesday.
 
Calories ended 2,248 with 256/215/41 and 63g fiber.

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Too bad I didn't workout today. I would've been due for a big calorie increase.

Shoulders, calves, and abs tomorrow?
 
Oh, fiber is so high because I added 2 slices of flax fiber bread and had a fiber one bar to get my calories up a little.
 
gymwrenchwv said:
Man I'm never where I think I am on here. But I'm catching up lol. Subbed here finally
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Welcome bro! I only have a few days left in here though...
 
gymwrenchwv said:
Wtf??
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I'll link you up when I go back to my permanent log. I could use your help with meal prep/calories ideas! Especially when I take a month off...
 
RegisterJr said:
I'll link you up when I go back to my permanent log. I could use your help with meal prep/calories ideas! Especially when I take a month off...
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Def do that. I'm lost otherwise apparently. I thought if people were following mine I was automatically following there's. Wrong. But yeah man , all the help I can give. Just lemme know.
 
Slept mostly good last night. Ended up at 2400 cals instead because I decided to have a protein shake before bed. It should've been ice cream.

I woke up at 0300 (instead of 0330) covered in sweat even though it was 65° in the house. I didn't take anything out of the norm yesterday, and nothing right before bed.

Going to do either 60/30 or 60/60 sprints this morning for 10 min, then some core and shoulder work. Maybe a few sets of incline chest...
 
RegisterJr said:
Unfortunately, this. ^ I asked at my appointment yesterday if a semi-brisk walk at an incline would be allowed and they went into this lecture about tension in your eyes damaging... blah, blah.
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That sux man. Cataract surgery though sounds tough. How old are you man?? Lol.
 
gymwrenchwv said:
That sux man. Cataract surgery though sounds tough. How old are you man?? Lol.
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Ha. 32.

It's genetic. Several on my dad's side have had surgery near my age.

I keep getting funny looks though, and I've been asked by several doctors/medical assistants if I've ever taken steroids.
 
RegisterJr said:
Ha. 32. It's genetic. Several on my dad's side have had surgery near my age. I keep getting funny looks though, and I've been asked by several doctors/medical assistants if I've ever taken steroids.
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Didn't know steroids caused cataracts. Is there any real factual base to that??
 
gymwrenchwv said:
Didn't know steroids caused cataracts. Is there any real factual base to that??
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Dunno. Maybe it speeds up the process?

For the record, I've never cycled on anything.

Yet.
 
RegisterJr said:
Dunno. Maybe it speeds up the process? For the record, I've never cycled on anything. Yet.
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I'm not very educated on the subject. Read up some and seen list upon list of why not to. Never seen cataracts as a downside.might have to hop on the ol google box and see what I can find
 
gymwrenchwv said:
I'm not very educated on the subject. Read up some and seen list upon list of why not to. Never seen cataracts as a downside.might have to hop on the ol google box and see what I can find
Click to expand...

It's probably not that common. I asked yesterday how the majority of people my age get it and they said mostly from trauma.
 
Leverage Incline Chest Press 139.4
Weight per arm. Slow neg.

Set 1 : 53x8
Set 2 : 98x10
Set 3 : 123x4
Set 4 : 108x8

Drop set--
Set 5 : 108x6
Set 6 : 98x7
Set 7 : 53x10

Way lighter than Monday. Maybe too soon to hit chest?
|
SS 1:

Barbell Shoulder Press 148.5

Set 1 : 95x10
Set 2 : 115x8

Drop Set--
Set 3 : 135x3
Set 4 : 115x1
Set 5 : 95x7
|
Dumbbell Bent Over Delt Raise 46

Set 1 : 30x15 +Max Bands
Set 2 : 30x12 +Max Bands
Set 3 : 30x16 +Max Bands
|
Cable Rope Face Pull 253.33
Two sets. Started at bottom notch and worked up, then next set was top to bottom. After each set I did Max bands with 15/10#. No break from pull to bands to pull to bands.

1--
Set 1 : 90x25
Set 2 : 80x50
Set 3 : 70x25
2--
Set 4 : 80x65
Set 5 : 70x35


|
Over and Back 68.33

Set 1 : 50x11 +Max Bands
Set 2 : 40x6 +Max Bands
|
Notes:

Was way weaker than normal on presses today, but DB rear delt raises, band raises, and face pulls all seemed up to par.

I started to get a crazy vascular pump going near the end.

Well, I finish up my doses today. I think. I MAY have tomorrow. Can't remember, but I don't remember throwing the bottle away this morning.

Anyway, pics tomorrow and probably review also.

I'm thinking maybe I should up my calories these next 5-6 days to what I believe is my current maintenance or +100, so I can do a slow drop during my time off. I really dunno. I'm thinking it's a bad idea going into day 1/28 at 2200-2600 calories/day. Doesn't give me much drop room.

Thoughts?
 
RegisterJr said:
Leverage Incline Chest Press 139.4 Weight per arm. Slow neg. Set 1 : 53x8 Set 2 : 98x10 Set 3 : 123x4 Set 4 : 108x8 Drop set-- Set 5 : 108x6 Set 6 : 98x7 Set 7 : 53x10 Way lighter than Monday. Maybe too soon to hit chest? | SS 1: Barbell Shoulder Press 148.5 Set 1 : 95x10 Set 2 : 115x8 Drop Set-- Set 3 : 135x3 Set 4 : 115x1 Set 5 : 95x7 | Dumbbell Bent Over Delt Raise 46 Set 1 : 30x15 +Max Bands Set 2 : 30x12 +Max Bands Set 3 : 30x16 +Max Bands | Cable Rope Face Pull 253.33 Two sets. Started at bottom notch and worked up, then next set was top to bottom. After each set I did Max bands with 15/10#. No break from pull to bands to pull to bands. 1-- Set 1 : 90x25 Set 2 : 80x50 Set 3 : 70x25 2-- Set 4 : 80x65 Set 5 : 70x35 | Over and Back 68.33 Set 1 : 50x11 +Max Bands Set 2 : 40x6 +Max Bands | Notes: Was way weaker than normal on presses today, but DB rear delt raises, band raises, and face pulls all seemed up to par. I started to get a crazy vascular pump going near the end. Well, I finish up my doses today. I think. I MAY have tomorrow. Can't remember, but I don't remember throwing the bottle away this morning. Anyway, pics tomorrow and probably review also. I'm thinking maybe I should up my calories these next 5-6 days to what I believe is my current maintenance or +100, so I can do a slow drop during my time off. I really dunno. I'm thinking it's a bad idea going into day 1/28 at 2200-2600 calories/day. Doesn't give me much drop room. Thoughts?
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Couple questions.

What's up with all the odd weight #'s?? Ie 148.5 , 68.33 etc

Maybe I'm not the best food intake advice guy but I'll give u my opinion. If I'm way off I'm sure someone will let us know. But where do ur cals ride now and how much do u weigh??
 
On one of those machines it has a big sticker saying the machine has 8# resistance without any plates. The larger number with .XX behind the exercise name is the workout apps calculated 1RM for that days sets/reps.

190 is my weight. My cals have been varying over the last two months. Typically 2400-2600, but the last couple weeks I've had some lower calorie days. Then 1 weekend day >2600.
Usually.
 
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