When the boss is away.......(CONTEST)

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bitterplacebo said:
I would do something like 20/30/30/40 for a first time epi cycle. I am guessing you will probably find 30mg enjoyable enough to stick with. If you feel like you can go higher, then do 40 in the third week and watch for sides. I started getting headaches at 40mg.
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Sounds good. I may be able to start this sooner, it all depends on how quickly I can aquire everything I need. Im starting to feel ready.
 
whatastud08 said:
Sounds good. I may be able to start this sooner, it all depends on how quickly I can aquire everything I need. Im starting to feel ready.
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Yeah, if you're already planning and don't have any current obligations that get in the way, doesn't seem worth waiting the few months before December comes around.

I'm already thinking about what I could do for my next one and I just started on Sunday.
 
Hey J,

what do you think about subbing in decline squeeze press instead of a regular decline press?


It's a dumbbell bench press movement with one slight difference: the dumbbells are kept in contact with each other at all times and you're actively squeezing them inward (against each other) as hard as possible. This simple action will shift all the stress onto the pectorals.

It's very important to understand this point: you should squeeze in the dumbbells as hard as possible during every inch of every single rep. This is what makes this exercise effective.

You can use either variation pictured below. In the first, you need to use hex dumbbells and keep the palms facing each other. I find this variation to be easier on the wrists and to work the sternal portion of the pecs to a greater extent.

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EasyEJL said:
Hey J,

what do you think about subbing in decline squeeze press instead of a regular decline press?
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My name starts with J so I will answer.

I think it's worth a shot. You'll be using light enough dumbbells for any squeeze press so it shouldn't be very hard to get up on a decline with them. Plus I think with the decline it will be harder to involve the shoulders (the guy in the image using the flat bench looks like his shoulders are doing more work because they're so much higher than the chest). And I think the advantage over a regular decline press is that you'll find it easier to focus on chest, rather than feeling you need to load the bar with weight that you'll need chest,triceps, and shoulders to move.
 
So today my forearms hurt from the day 1 gvt, rather than anything else. lovely. But my hams + glutes are feeling good enough to survive thru tomorrow, so thats a relief.
 
bitterplacebo said:
My name starts with J so I will answer.

I think it's worth a shot. You'll be using light enough dumbbells for any squeeze press so it shouldn't be very hard to get up on a decline with them. Plus I think with the decline it will be harder to involve the shoulders (the guy in the image using the flat bench looks like his shoulders are doing more work because they're so much higher than the chest). And I think the advantage over a regular decline press is that you'll find it easier to focus on chest, rather than feeling you need to load the bar with weight that you'll need chest,triceps, and shoulders to move.
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Nice points Jermaine...
 
xjsynx said:
You are doing Chest & Back on Day 1 correct?

You are using your grip for the pulldowns.
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it was

A-1 Decline Dumbbell Presses, Semi-Supinated Grip (palms facing each other) 10 10 4 0 2 0 90 sec
A-2 Chin-Ups (palms facing you) 10 10 4 0 2 0 90 sec
B-1 Incline Dumbbell Flies 3 10-12 3 0 2 0 60 sec
B-2 One-Arm Dumbbell Rows 3 10-12 3 0 2 0 60 sec


i'm doing the chinups on a weight reduction machine, so its at bodyweight - 100. yes i'm a wuss.

I'm starting to get concened with my bulking tho, i'm up 6 lbs now in 11 days. It looks like at least 5 of the lbs are lean as definition/vacularity has stayed the same or gone up. But i'm not sure whether to continue the GVT + bulking past finishing day 5 on this one on monday or switch off to cutting already instead.

What do y'all think?
 
Here is what Charles says: "Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period."
 
xjsynx said:
Here is what Charles says: "Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period."
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I don't even want to hear "more intesive" :D actually it wasn't so bad today. and I think legs will be ok tomorrow.

So should I continue with this and just lower cals to a recomp? or let the bulk go on? I could hit 210 by monday I think at current rate, which is the most I want to hit before starting to cut and loose fat again. i will see 10% bf before I am 40 dammit!
 
So maybe is it the 30g of fish oil a day? seems a little ridiculous to be gaining close to 2 pounds a day since I started that, but thats what it looks like is happening.

Am I going to grow gills and fins too? that would be handy
 
EasyEJL said:
So maybe is it the 30g of fish oil a day? seems a little ridiculous to be gaining close to 2 pounds a day since I started that, but thats what it looks like is happening.

Am I going to grow gills and fins too? that would be handy
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When I went somewhat high on my fish oil, I felt like it was coming out my pores. It seriously will make you oilier...hair, skin, and all.
 
thewilman said:
E, are you taking caps or liquid fish oil? How are you doisng?
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liquid, 3tsp on waking, 3 after dinner. I only took 3 tsp one day, but I had a lot of salmon that day :) I found a spot where its pretty damn cheap for lemon flavored, the 30g is costing under $1/day.
 
EasyEJL said:
liquid, 3tsp on waking, 3 after dinner. I only took 3 tsp one day, but I had a lot of salmon that day :) I found a spot where its pretty damn cheap for lemon flavored, the 30g is costing under $1/day.
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Is it naaaaasssstttttyyyyy? :sick: :sick: :sick:

Is your source online or local? If the former, can you PM me?

Thanks
 
EasyEJL said:
I don't even want to hear "more intesive" :D actually it wasn't so bad today. and I think legs will be ok tomorrow.

So should I continue with this and just lower cals to a recomp? or let the bulk go on? I could hit 210 by monday I think at current rate, which is the most I want to hit before starting to cut and loose fat again. i will see 10% bf before I am 40 dammit!
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You muscles have been depleted for so long. They are proally filled and you have a higher nitrogen retention. Don't pay so close attention to the scale. If you do you will start growing tits, start watching Opera, and cry watching The Notebook.

In other words, only women watch the scale.

Stay the course of GVT. Do the 6 workouts per Body part, then transition into a cutting phase, preferably GBC. You want to hold onto that LBM you just added to your frame.
 
xjsynx said:
You muscles have been depleted for so long. They are proally filled and you have a higher nitrogen retention. Don't pay so close attention to the scale. If you do you will start growing tits, start watching Opera, and cry watching The Notebook.

In other words, only women watch the scale.

Stay the course of GVT. Do the 6 workouts per Body part, then transition into a cutting phase, preferably GBC. You want to hold onto that LBM you just added to your frame.
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But do you think I should start to crimp back on calories somewhat? I haven't gone over 3500 in a day.
 
Theres a full BMR testing thing happening at the gym up the street, but thats 8 weeks from now. I'm mostly just concerned about adding extra fat. I suppose I could keep adding lean mass for as long as it worked really without minding (who would?)
 
EasyEJL said:
Theres a full BMR testing thing happening at the gym up the street, but thats 8 weeks from now. I'm mostly just concerned about adding extra fat. I suppose I could keep adding lean mass for as long as it worked really without minding (who would?)
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BMR is just a start, and there are online calculators, but here is the formula:

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age);

ALF = Activity level factor; Activity level

1.0 Sedentary
1.2 Very light activity
1.4 Light activity
1.6 Moderate activity
1.8 High activity
2.0 Extreme activity

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.

BMR x ALF = DEE (Daily Energy Expendeture);

Adjusting caloric intake to your goal

"A 20% increase or decrease seems to be ideal for most individuals. This isn't a drastic increase/decrease, so it shouldn't lead to excessive muscle loss or unwanted fat gain."
 
hmm comes out to 1957 at the 1.0, so 2348 for non training days, and 3131 training days. I still think my metabolism is slow, I haven't been blood tested for thyroid (I checked them) but my body temp at the doctor office (not first thing, which should be even lower) averages 96.9, so close to 2 degreees down. I guess my current diet is above maintenance on non-workout days, and just at maintenance workout days. hmmm
 
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