Sparks' Never Ending Training Log

[sparks2012]

On a side note, waiting for packages delivered by USPS sucks! Our post office has an email notification system that lets you know when you've got a package...I'm constantly refreshing my email to see if anything has arrived! Tracking hasn't been updated since the 16th, they're killing me.

 

[FireTitan]

BOOM!! In the house!! Ill do some catch up reading tonight and tomorrow. Wow, am I late or what?

 

[HIT4ME]

17AUG16

Short-ish session today. Energy is still lacking, strength is wavering, but I feel I'm still making some progress. This super deficit tunnel I'm in is almost over, I don't see myself being able to sustain this and not "lose" anything for an extended period of time. Especially with adding cardio back in as a regular thing, I needs me some energy. Saturday is a going away dinner, I'll hold out until then and use it as a refeed to kickstart to recovery from this hell of diet. To be honest, I didn't see too drastic of a change going from 2300 to 1900, except for possible negative effects. I should do just fine at 2300-2500 (300-500 under maintenance level, most likely net cals will be less with cardio factored in) and still see measurable, and retainable, progress. Just some thoughts. If anyone has any ideas or pointers for a diet, or if this 1900 cals thing is good or completely awful, feel free to speak up. I'm always down to learn.

You know me, I'm eating 800 calories, so what I say should probably go in one ear and out the other - but I honestly think that 2300 or 1900 isn't going to have vastly different "negative" effects, IMO. But what are your current stats - weight/bodyfat %? I think that does make a difference. If you are already below 15%, things get harder (not that I know from actual experience, I'm a fat@ss).

 

[HIT4ME]

On a side note, waiting for packages delivered by USPS sucks! Our post office has an email notification system that lets you know when you've got a package...I'm constantly refreshing my email to see if anything has arrived! Tracking hasn't been updated since the 16th, they're killing me.

I HATE USPS. They hold up all my best supplement purchases. Their tracking sucks so hard. A lot of times it says, "Shipping information received" and has no information for days, and then it just suddenly shows up at my doorstep.

 

[Sparkss]

I HATE USPS. They hold up all my best supplement purchases. Their tracking sucks so hard. A lot of times it says, "Shipping information received" and has no information for days, and then it just suddenly shows up at my doorstep.

you hit the nail on the head. Happened to me more than once also.

 

[Sparkss]

Really liking having DB's that are heavier than 100's, makes it more challenging.

You're a beast, we get it already!!!!!

LOL

 

[sparks2012]

You know me, I'm eating 800 calories, so what I say should probably go in one ear and out the other - but I honestly think that 2300 or 1900 isn't going to have vastly different "negative" effects, IMO. But what are your current stats - weight/bodyfat %? I think that does make a difference. If you are already below 15%, things get harder (not that I know from actual experience, I'm a fat@ss).

Jesus, 800 cals a day?? How do you do it? I know it doesn't sound like much but the loss of 400-500 cals makes a huge difference for me with pretty much everything. I know "dieting", I really hate that term as whatever you eat is your diet, isn't supposed to be fun or really enjoyable at all except for the outcome. Right now, I'm figuring that I'll ease up on cal restrictions for a little bit and when I start my log for LG I'll tighten things up again. Once a good thermogenic gets here, should be soon that I get it, it'll help with energy levels throughout the day and for the crucial morning fasted cardio sessions. I hate to admit it but I only went in for one session this week. Everyone has excuses, and yes it boiled down to me being lazy, but I was adjusting to a new shift after being off work for almost a month. I also know that my net cals for the day were at least 100-200 lower than calculated as the tracker I use doesn't account for weight training. It could, but I'd have to input every set with reps and weight used for it to kick anything back out that was useful. So I could've been as low as 1200 after weight training, especially with cardio in the same day. Anyway, my current stats are 188lbs with a rough estimate of 12% BF. I don't have an accurate way to measure BF levels so it could be higher or lower, but I know close to 10% is when your abs are visible so I'm inclined to lean closer to 10% as definition in that area almost the best it's ever been.

 

[sparks2012]

You're a beast, we get it already!!!!!

LOL

Lol! What can I say, the "lift as much as I can every time" in me still wants to come out and play. I will say that having to lower the weights for a short period increased my control of the heavier sets. I'm hitting rep PR's fairly often for chest and back movements. My squat and OHP are "stuck" though.

 

[sparks2012]

19AUG16

Legs:

BB Back Squat:
15 X Bar
12 X 135
8 X 225
8 X 225
1 X 315
1 X 315
1 X 315
5 X 225
5 X 225
8 X 135
Plate Loaded Extension Machine SS w/ GHR's:
20 X 35lb Plate/15 X BW
20 X 35lb Plate/15 X BW
20 X 45lb Plate/15 X BW
15 X 45lb Plate/15 X BW
V- Squat Machine - Facing Machine, Mimim Front Squats:
15 X 2 PPS
15 X 2 PPS
10 X 2 PPS - Slower Neg
20 X 2 PPS - Burnout Set
Seated Calf Raise - Single Leg, Max Contraction:
10 ea. X 50
10 ea. X 50
10 ea. X 50
Hanging Knee Raises:
25 X BW
25 X BW
18 X BW - Failure
Lying Leg Curl - Burnout Set:
25 X 80


I really just wanted to squat today, and pull again too. Wanted to incorporate sumo deads into my leg routine as I feel it might help with my squat. Deficit conventional pulls have helped with hamstring output tremendously, but my squat weight is still lagging...don't get it. Anyway, there was no chance I was gonna be able to pull today so after squats I just with higher reps on all the other lifts. I had a good quad pump going too, but nothing spectacular. On the back off sets of squats, I went a little lower than parallel and tried to focus contracting glutes and hams to drive me out of the hole. The "front squats" on the machine were done with a slower tempo and a larger emphasis on quad work with no lockout or rest at the top.

 

[BEAST73]

Nice!

 

[Sparkss]

I know that the LG bulk loggers already received their stacks. When you get your cutting stack are you going to let this thread sit idle and focus on the log thread? Or going to try to keep both active?

 

[HIT4ME]

Jesus, 800 cals a day?? How do you do it? I know it doesn't sound like much but the loss of 400-500 cals makes a huge difference for me with pretty much everything. I know "dieting", I really hate that term as whatever you eat is your diet, isn't supposed to be fun or really enjoyable at all except for the outcome. Right now, I'm figuring that I'll ease up on cal restrictions for a little bit and when I start my log for LG I'll tighten things up again. Once a good thermogenic gets here, should be soon that I get it, it'll help with energy levels throughout the day and for the crucial morning fasted cardio sessions. I hate to admit it but I only went in for one session this week. Everyone has excuses, and yes it boiled down to me being lazy, but I was adjusting to a new shift after being off work for almost a month. I also know that my net cals for the day were at least 100-200 lower than calculated as the tracker I use doesn't account for weight training. It could, but I'd have to input every set with reps and weight used for it to kick anything back out that was useful. So I could've been as low as 1200 after weight training, especially with cardio in the same day. Anyway, my current stats are 188lbs with a rough estimate of 12% BF. I don't have an accurate way to measure BF levels so it could be higher or lower, but I know close to 10% is when your abs are visible so I'm inclined to lean closer to 10% as definition in that area almost the best it's ever been.

It isn't always easy, but as much as people say crash diets don't work and you need to change your eating habits...I honestly believe a lot of people are missing the point. I HAD an eating disorder. I overate tremendously, had no control over what I ate and had no clue about portion sizes. I ate and ate and ate and my portions were 3-4 servings most times. Doing this diet has taught me, again, about what a real portion is, reset my appetite a good amount (still can over eat) and given me much more control. And I just don't think about food as much or the same way anymore. Yeah, I still over do when I have a cheat meal...but it is a treat and I look forward to getting back on track as soon as it is over.

I also wonder if I do have a low thyroid output, slow metabolism, etc. - it seems that even in this deficit weight loss is harder/slower than I would expect, and I don't really feel like I'm hungry a lot (which is good I guess). But, I KNOW that I am also somewhat sedentary - I am behind a computer a large portion of the day, or in the car driving for a large portion of the day...so my work life doesn't get me active and I probably don't burn many additional calories because of it ...and I can be working some nights until 9 behind a computer.

But I think a lot of people have anxiety about cutting calories and negative beliefs that just aren't well founded. You could do it.

 

[HIT4ME]

19AUG16

Legs:

BB Back Squat:
15 X Bar
12 X 135
8 X 225
8 X 225
1 X 315
1 X 315
1 X 315
5 X 225
5 X 225
8 X 135
Plate Loaded Extension Machine SS w/ GHR's:
20 X 35lb Plate/15 X BW
20 X 35lb Plate/15 X BW
20 X 45lb Plate/15 X BW
15 X 45lb Plate/15 X BW
V- Squat Machine - Facing Machine, Mimim Front Squats:
15 X 2 PPS
15 X 2 PPS
10 X 2 PPS - Slower Neg
20 X 2 PPS - Burnout Set
Seated Calf Raise - Single Leg, Max Contraction:
10 ea. X 50
10 ea. X 50
10 ea. X 50
Hanging Knee Raises:
25 X BW
25 X BW
18 X BW - Failure
Lying Leg Curl - Burnout Set:
25 X 80


I really just wanted to squat today, and pull again too. Wanted to incorporate sumo deads into my leg routine as I feel it might help with my squat. Deficit conventional pulls have helped with hamstring output tremendously, but my squat weight is still lagging...don't get it. Anyway, there was no chance I was gonna be able to pull today so after squats I just with higher reps on all the other lifts. I had a good quad pump going too, but nothing spectacular. On the back off sets of squats, I went a little lower than parallel and tried to focus contracting glutes and hams to drive me out of the hole. The "front squats" on the machine were done with a slower tempo and a larger emphasis on quad work with no lockout or rest at the top.

Dude, no need to even bother pulling after all those squats. It just wouldn't be effective and if you haven't told your body to grow after all you did....deads won't change that, haha. Save it for when you can put energy in!

 

[sparks2012]

I know that the LG bulk loggers already received their stacks. When you get your cutting stack are you going to let this thread sit idle and focus on the log thread? Or going to try to keep both active?

I'll keep all logs running if possible. Shouldn't be too bad, starting a thread and getting it populated with starting stats/info is the hardest part.

And yeah, no word on the cutting kits. I'm hoping NLT next Friday it'll be here.

 

[Sparkss]

I'll keep all logs running if possible. Shouldn't be too bad, starting a thread and getting it populated with starting stats/info is the hardest part.

And yeah, no word on the cutting kits. I'm hoping NLT next Friday it'll be here.

Cool, I can't wait

 

[sparks2012]

It isn't always easy, but as much as people say crash diets don't work and you need to change your eating habits...I honestly believe a lot of people are missing the point. I HAD an eating disorder. I overate tremendously, had no control over what I ate and had no clue about portion sizes. I ate and ate and ate and my portions were 3-4 servings most times. Doing this diet has taught me, again, about what a real portion is, reset my appetite a good amount (still can over eat) and given me much more control. And I just don't think about food as much or the same way anymore. Yeah, I still over do when I have a cheat meal...but it is a treat and I look forward to getting back on track as soon as it is over.

I also wonder if I do have a low thyroid output, slow metabolism, etc. - it seems that even in this deficit weight loss is harder/slower than I would expect, and I don't really feel like I'm hungry a lot (which is good I guess). But, I KNOW that I am also somewhat sedentary - I am behind a computer a large portion of the day, or in the car driving for a large portion of the day...so my work life doesn't get me active and I probably don't burn many additional calories because of it ...and I can be working some nights until 9 behind a computer.

But I think a lot of people have anxiety about cutting calories and negative beliefs that just aren't well founded. You could do it.

Dude, no need to even bother pulling after all those squats. It just wouldn't be effective and if you haven't told your body to grow after all you did....deads won't change that, haha. Save it for when you can put energy in!

Yeah, I get crash diets have a bad rep. Most of the time people don't stick with sound eating habits and regain more weight than they lost and they blame the strict diet they were on. I have anecdotal evidence showing me that anything below a threshold of 2000 cals AND less than 100g carbs per day is no bueno for me. I feel like I'm getting sick, energy levels suffer, etc. in ways that are above the "normals" for being in a deficit. I'm also only getting 5-6.5 hours of sleep per night, so I know that has a huge impact on things as well but I can only work with what I have. I haven't really stalled out on progress just yet so making an even bigger drop in cals right now probably wouldn't be the best idea. This is the first real cut I've ever done so I'm still figuring things out daily, weekly, monthly, on how I'm reacting to certain things and how I'm feeling throughout the week.

I also realise that "less is more" training-wise but I can't help it sometimes. I just want to hit everything super hard every once in a while. Probably better that I didn't get to pull. My hips and hams are super tight today.

 

[sparks2012]

Cool, I can't wait

Me neither, should be a blast!

 

[hairygrandpa]

Yeah, I get crash diets have a bad rep. Most of the time people don't stick with sound eating habits and regain more weight than they lost and they blame the strict diet they were on. I have anecdotal evidence showing me that anything below a threshold of 2000 cals AND less than 100g carbs per day is no bueno for me. I feel like I'm getting sick, energy levels suffer, etc. in ways that are above the "normals" for being in a deficit. I'm also only getting 5-6.5 hours of sleep per night, so I know that has a huge impact on things as well but I can only work with what I have. I haven't really stalled out on progress just yet so making an even bigger drop in cals right now probably wouldn't be the best idea. This is the first real cut I've ever done so I'm still figuring things out daily, weekly, monthly, on how I'm reacting to certain things and how I'm feeling throughout the week.

I also realise that "less is more" training-wise but I can't help it sometimes. I just want to hit everything super hard every once in a while. Probably better that I didn't get to pull. My hips and hams are super tight today.

Same here. When I feel guilty for cheating, I throw 1-2 keto days in, but after working out you realize that you will not grow without carbs and I feel guilty again for not eating them... Damn.
Same for workouts, I'm clearly deep into the diminished returns-hole too but came up with a new training I'll use when healed from injury.

 

[sparks2012]

20AUG16

Delts/Arms:

V-Bar Pushdown SS w/ Bent Over DB Rear Laterals:
25 X 25kg/12 X 25's
20 X 35kg/12 X 25's
15 X 50kg/12 X 25's
DB Hammer Curls SS w/ DB Front Raises:
12 X 30's/10 X 20's
12 X 40's/10 X 25's
10 X 50's/10 X 30's
Lateral Raise Machine - Rotate Shoulder As High As Possible:
12 X 50
10 X 70
6 X 90
Hammer Strength Machine OHP SS w/ Reverse Pec Deck:
17 X 100/14 X 55
12 X 140/12 X 70
10 X 200/10 X 70
6 X 240/10 X 70
Rope Pushdowns:
18 X 42.5 kg
12 X 57.5kg
7 X 72.5kg
Shrugs:
20 X 1 PPS
15 X 2 PPS
10 X 3 PPS
10 X 3 PPS
15 X 2 PPS
20 X 1 PPS
Seated DB Curls SS w/ Single Arm OH DB Extension:
10 X 35's/34 ea. X 20
9 X 35's/28 ea. X 20
9 X 35's/24 ea. X 20
Arnold Press - Burnout/Dropset - 45,35,25:
9/8/7

Sauna Time:
12 mins Roughly

Was feeling pretty rough when I got in there yesterday. Just run down and tired. I was aiming to keep things lighter and just get a good pump going. I was genuinely surprised on my strength with the seated machine OHP...I hadn't been back to this gym in a while and normally I would've gassed out by the time I hit 90 on each stack. I'm assuming doing the presses without any back support for the past couple months has undoubtedly boosted strength when I'm able to sit back and dig in while I'm pressing. I felt better as the session went on, but I tried to not get too far ahead of myself. Sparkss I took some of the nutrient partitioners in the morning as I knew my Saturday breakfast would be higher in carbs and overall cals than normal, so I took this time to see how the partitioners would effect the workout. I did feel a little more full than normal and noticed that contractions were a little easier to feel and maximise on the triceps, although I have really been focusing on trying to get them to fire more efficiently so it could've been the combined effects of both practices. I'll play around with the partitioner some more, normally during the week I have my lunch 3-4 hours before I train with a small snack (if I'm not running around doing something and have the time) about an hour to thirty minutes before I head to the gym. I should be able to develop a reasonable baseline this week while using the partitioners compared to not using them. I've actually wanted to try the sauna for a bit now, but it was always closed whenever I had the time to try it with my previous work schedule. Felt pretty good, no obvious benefits after one use but pouring sweat for another 10 mins couldn't have been too bad. If anything, it was relaxing.

Today will be a rest day, gotta meal prep and give my body a break. Gonna enjoy the day and not stress over anything, taking it easy all day!

 

[sparks2012]

Same here. When I feel guilty for cheating, I throw 1-2 keto days in, but after working out you realize that you will not grow without carbs and I feel guilty again for not eating them... Damn.
Same for workouts, I'm clearly deep into the diminished returns-hole too but came up with a new training I'll use when healed from injury.

It's a vicious cycle, isn't it? At least we're still getting in there and putting in work. More than most people can say on a daily basis.

 

[Sparkss]

It's a vicious cycle, isn't it? At least we're still getting in there and putting in work. More than most people can say on a daily basis.

You got that right!

 

[FireTitan]

It's a vicious cycle, isn't it? At least we're still getting in there and putting in work. More than most people can say on a daily basis.

You got that right!

Personally... I think youre both crushing it, but thats just my bad a$$ opinion that rocks like a superstar. But seriously guys, keep on keepin on. Youre both putting in the work and I enjoy reading about it!

 

[BEAST73]

20AUG16

Delts/Arms:

V-Bar Pushdown SS w/ Bent Over DB Rear Laterals:
25 X 25kg/12 X 25's
20 X 35kg/12 X 25's
15 X 50kg/12 X 25's
DB Hammer Curls SS w/ DB Front Raises:
12 X 30's/10 X 20's
12 X 40's/10 X 25's
10 X 50's/10 X 30's
Lateral Raise Machine - Rotate Shoulder As High As Possible:
12 X 50
10 X 70
6 X 90
Hammer Strength Machine OHP SS w/ Reverse Pec Deck:
17 X 100/14 X 55
12 X 140/12 X 70
10 X 200/10 X 70
6 X 240/10 X 70
Rope Pushdowns:
18 X 42.5 kg
12 X 57.5kg
7 X 72.5kg
Shrugs:
20 X 1 PPS
15 X 2 PPS
10 X 3 PPS
10 X 3 PPS
15 X 2 PPS
20 X 1 PPS
Seated DB Curls SS w/ Single Arm OH DB Extension:
10 X 35's/34 ea. X 20
9 X 35's/28 ea. X 20
9 X 35's/24 ea. X 20
Arnold Press - Burnout/Dropset - 45,35,25:
9/8/7

Sauna Time:
12 mins Roughly

Was feeling pretty rough when I got in there yesterday. Just run down and tired. I was aiming to keep things lighter and just get a good pump going. I was genuinely surprised on my strength with the seated machine OHP...I hadn't been back to this gym in a while and normally I would've gassed out by the time I hit 90 on each stack. I'm assuming doing the presses without any back support for the past couple months has undoubtedly boosted strength when I'm able to sit back and dig in while I'm pressing. I felt better as the session went on, but I tried to not get too far ahead of myself. Sparkss I took some of the nutrient partitioners in the morning as I knew my Saturday breakfast would be higher in carbs and overall cals than normal, so I took this time to see how the partitioners would effect the workout. I did feel a little more full than normal and noticed that contractions were a little easier to feel and maximise on the triceps, although I have really been focusing on trying to get them to fire more efficiently so it could've been the combined effects of both practices. I'll play around with the partitioner some more, normally during the week I have my lunch 3-4 hours before I train with a small snack (if I'm not running around doing something and have the time) about an hour to thirty minutes before I head to the gym. I should be able to develop a reasonable baseline this week while using the partitioners compared to not using them. I've actually wanted to try the sauna for a bit now, but it was always closed whenever I had the time to try it with my previous work schedule. Felt pretty good, no obvious benefits after one use but pouring sweat for another 10 mins couldn't have been too bad. If anything, it was relaxing.

Today will be a rest day, gotta meal prep and give my body a break. Gonna enjoy the day and not stress over anything, taking it easy all day!

Awesome Workout! I Like those number of Sets..

 

[sparks2012]

22AUG16

Chest/Back:

Hammer Strength Iso-Lateral Pulldown SS w/ Incline BB Press:
20 X 1 PPS/15 X 135
15 X 2 PPS/8 X 185
12 X 3 PPS/4 X 205
Flat DB Press SS w/ Meadows Rows:
7 X 105's/15 X 25+End of Bar
5 X 105's/12 X 50+EOB
5 X 105's/8 X 75+EOB
Hammer Strength Seated Row SS w/ Cable Flyes - Random Position:
12 X 3 PPS/15 X 15kg Low Pos
9 X 4 PPS/15 X 15kg Low-Med Pos
8 X 4 PPS/15 X 15kg Med-High Pos
Lat Pulldown - Close, Neutral Grip SS w/ BB Floor Press:
15 X 90/15 X 135
13 X 140/5 X 225 - Weird Feeling In Left Shoulder, Drop Weight
11 X 180/13 X 135
Hammer Strength MTS High Row SS Standing Calf Raise:
15 X 40 ea./15 X 130
12 X 80ea./15 X 130
9 X 110ea./15 X 130
Hammer Strength Decline Press Machine SS w/ Standing Calf Raises:
25 X 40ea./25 X 85
15 X 70ea./25 X 85
6 X 100ea./25 X 85


Not much to note, a really good session as far as how it "felt". Pumps were great, I had some granola cereal as a snack when I got home from work and popped some partitioners. A.) I'm thinking the extra carbs helped. I'm having a packet of oatmeal with my breakfast now, and a carb source as a snack when I get home from work. Ended with 213g of carbs today, so about 100 more than usual. That was a pretty big jump, so I'll probably bump it down to 130-150 to try and reap the benefits of the "extra" carbs but still low enough for fat loss. Also did fasted cardio this morning, 20 mins on treadmill, 5 mins on Stairmaster as a cooldown. Still playing with total cal intake to find where the sweet spot is for me to still have productive workouts and to shed BF. Bumping cardio up to 4 times a week: Mon, Tues, Thurs, Fri and non-fasted on the weekends for when we take the dog out. Either way, I'll need a little more cals for increased output and the amount of sleep during the week isn't the greatest. Using melatonin a couple times a week to try and promote better sleep. Don't want to build a dependency on an outside source of it though, so I'm rather cautious when using it. The new schedule is feeling easier to manage so 0430 wake up isn't that bad...just need to turn get the coffee pot on as soon as I get up!

Ah yeah, just to make a note of it, might drop rice to 1/2 cup post workout instead of a full cup. Don't think a cup of carbs before bed is a super great idea.

 

[sparks2012]

Finally got the supps I ordered last week. I'll be trying GlycerGrow2 by CL as another pump product, combined with BSL's Dust V2. hairygrandpa stay tuned on that combo. I'll probably start a new thread that encompasses all of the "trials" I've done recently and will add to it when I try a new "pump" product. Legs soon, so I'll try a medium dose of the GlycerGrow (2 scoops, max is 4) to assess any effects it has. CM will be eliminated from my PWO stack as I'm finding that if I continue the 3 scoops AM upon waking the results later in the day are consistent, so no need to use anything extra. I still have Noxygen and Condense left as well, so I'll dose some Dust with the Noxygen and also some GG with the Condense to see if that makes a difference. I had a good experience with the original Dust formula, so I have somewhat high expectations for V2.

Edit: taking the Dust now...cotton candy flavor and holy hell is it sweet! Definitely not something you want to take as you're walking in the gym, let the sweetness settle a bit. Good flavor, but it's strong.

 

[hairygrandpa]

Interested to see how the combo works!

 

[sparks2012]

23AUG16

Legs:

BB Back Squat:
20 X Bar
10 X 135
7 X 225
3 X 275
1 X 295 - Left Hip, Weird Feeling, Not During Lift But After
1 X 295
3 X 275
2 X 275
2 X 275
BB Front Squats - ATG, Pauses:
3 X 135
3 X 155
2 X 175
3 X 135
Sumo Pulls:
5 X 135
4 X 225
2 X 315
0 X 405 - Hips Still Too Weak For 405 Sumo
3 X 315
3 X 315
*I can feel that my Sumo's have a lot of potential. 315 is consistently smooth, even on sets at the end. Once my hips get stronger then I should break through some major plateaus
GHR's SS w/ Single Leg Sled Press:
15 X BW/10 X 2 PPS
15 X BW/8 X 3 PPS
15 X BW/8 X 3 PPS
Unilateral Extensions SS w/ Unilateral Standing Hamstring Curl:
20 ea. X 70/20 ea. X 60
20 ea. X 90/20 ea. X 80
15 ea. X 110/7-8 ea. (+7-8 Partials) X 100


Switched things up today...trying to take the advice of HIT4ME and go with the less is more approach, especially for the bigger lifts. With doing less, I've gotta find the right balance between intensity and volume to still be productive...looks like I'll be learning more and more through the next couple lower body days. I like the feel of doing pulls on leg days, the Sumo's felt great. Like better than they've ever felt before. But my hips are still weak, as it was the first thing to break in the chain when I attempted 405. Quads/Hams/Glutes felt fine and seemed to be working in unison while pulling. Lower back involvement was minimum, as it should be for Sumo, and I noticed a little tiny bit of thoracic rounding. Nothing injury worthy (I hope) but these should also help strengthen that area up. Once I got the movements that were higher reps, the pump was quick to come, so the GG/Dust combo seems to work. I was also sweating my a$$ off from the get-go, awesome feeling. Focus was crazy too, hopefully this first dose isn't a fluke. The hip pain/tightness went away once I got in to doing the pulls, so it was probably just really tight. Also did 20-25 mins of fasted Stairmaster this morning too. We have Friday off, so I'm contemplating going in for cardio tomorrow and not going in on Friday.

 

[Sparkss]

Finally got the supps I ordered last week. I'll be trying GlycerGrow2 by CL as another pump product, combined with BSL's Dust V2. hairygrandpa stay tuned on that combo. I'll probably start a new thread that encompasses all of the "trials" I've done recently and will add to it when I try a new "pump" product. Legs soon, so I'll try a medium dose of the GlycerGrow (2 scoops, max is 4) to assess any effects it has. CM will be eliminated from my PWO stack as I'm finding that if I continue the 3 scoops AM upon waking the results later in the day are consistent, so no need to use anything extra. I still have Noxygen and Condense left as well, so I'll dose some Dust with the Noxygen and also some GG with the Condense to see if that makes a difference. I had a good experience with the original Dust formula, so I have somewhat high expectations for V2.

Edit: taking the Dust now...cotton candy flavor and holy hell is it sweet! Definitely not something you want to take as you're walking in the gym, let the sweetness settle a bit. Good flavor, but it's strong.

Interested to see how the combo works!

I am still laughing about the flavor comment on his PWO

 

[hairygrandpa]

....@HIT4ME and go with the less is more approach....

Talking about "less is more", watched some youtubers talk about it, stating: it's the opposite, apparently overtraining creates more muscle nuclei, example: mechanics using wrenches all day have huge forearms.
Then I saw an ex champ from the 70's , he said: 3 times a week / 3 sets per body part is enough, it worked then-it works now.

My head spins... LOL

 

[sparks2012]

Interested to see how the combo works!

Combo works great, I haven't had that kind of focus since I ran MST's RagNOrok...flavor is wild. Like sweet as candy, but I was doing some light rolling right after I drank it, 5 mins later it started to hit and I had the tunnel vision feel setting in. Can't comment too much on the pump effects, as I didn't do a lot of volume work until the end but tomorrow is delts/arms so I should be able to get a good feel for it then.

I am still laughing about the flavor comment on his PWO

Lol! The flavor, like I stated above, is pretty wild man. It's much better than the "Red Ice" flavor I had with the original formula. I don't believe in a lot of BSL's supps as they've had some negative attention as far as their "PH's" go recently, but the Angel Dust is still good (so far). HYPE, which is a NO product looks to have great reviews too, and their amino blend "Resurgence" looks to be worth a try too. They've also got Dust EXTREME with DMAA...ill make the leap one day but I think my first DMAA fuelled product will be Gaspari's newest formulation of "Super Pump". I took SP MAX a few years ago and loved the flavors and effect it had. That and Size-On were my go-to PWO/Intra's for 6-8 months because Kroger carried them for cheap

 

[BEAST73]

sparks2012, has the volume training help you with Strength,Endurance, and Body Composition?

 

[sparks2012]

Talking about "less is more", watched some youtubers talk about it, stating: it's the opposite, apparently overtraining creates more muscle nuclei, example: mechanics using wrenches all day have huge forearms.
Then I saw an ex champ from the 70's , he said: 3 times a week / 3 sets per body part is enough, it worked then-it works now.

My head spins... LOL

Dear god, you and me both brother. There's so many different theories out there. Most with at least one elite-level athlete behind the program stating it works. I can wrap my head ahead the styles of DC and Yates', and also John Meadows' MOUNTAIN DOG training. But those, like we've discussed before, require a lot of planning, knowing your maxes, how to push yourself, etc. etc. Meanwhile, you've got guys like us who love to throw it all into the workout and still make progress, at a decent pace, and fairly consistently. Albeit, it may not be maximal and there may be some diminished returns, but with anecdotal evidence that it works we are reluctant to do something so opposite of what's been working. "Head spinning" doesn't even begin to describe it.

 

[sparks2012]

sparks2012, has the volume training help you with Strength,Endurance, and Body Composition?

Body composition, endurance, and strength (to some degree) has all increased. The first 2 most noticeably. Strength is hit or miss for me, i never seem to have that down. I've increased overall upper body strength by using higher volume, but my pulls and squats haven't budged in the slightest. Struggling to figure out how to remedy that situation so backing off on the total volume during lower body sessions is theory I'm willing to try at this point.

 

[hairygrandpa]

Dear god, you and me both brother. There's so many different theories out there. Most with at least one elite-level athlete behind the program stating it works. I can wrap my head ahead the styles of DC and Yates', and also John Meadows' MOUNTAIN DOG training. But those, like we've discussed before, require a lot of planning, knowing your maxes, how to push yourself, etc. etc. Meanwhile, you've got guys like us who love to throw it all into the workout and still make progress, at a decent pace, and fairly consistently. Albeit, it may not be maximal and there may be some diminished returns, but with anecdotal evidence that it works we are reluctant to do something so opposite of what's been working. "Head spinning" doesn't even begin to describe it.

Looking at you, keep doing what you do!
We both like the higher volume -more sets approach, even if less is equally beneficial, I would not do it.
What really got me thinking.. is it possible we need more rest to optimize gains, like doing 4 days of 2 times a month?
Lifting seems so easy, just move iron in different ways until you can't do it anymore, that's it... but apparently not. LOL

 

[BEAST73]

Do do full Squats?

 

[Sparkss]

Looking at you, keep doing what you do!
We both like the higher volume -more sets approach, even if less is equally beneficial, I would not do it.
What really got me thinking.. is it possible we need more rest to optimize gains, like doing 4 days of 2 times a month?
Lifting seems so easy, just move iron in different ways until you can't do it anymore, that's it... but apparently not. LOL

I agree with everything you said, including the thinking that more rest days may be beneficial to our overall progress.

 

[sparks2012]

Looking at you, keep doing what you do!
We both like the higher volume -more sets approach, even if less is equally beneficial, I would not do it.
What really got me thinking.. is it possible we need more rest to optimize gains, like doing 4 days of 2 times a month?
Lifting seems so easy, just move iron in different ways until you can't do it anymore, that's it... but apparently not. LOL

Yes, I've also thought about extended time off (3-5 days rest) but I scream "NONONONONONO" in my head every time it crosses my mind...I will stick with the less sets/more intensity approach for lower body, especially pulls/squats for the next couple weeks to see how it works. If I notice a POSITIVE change in strength or size I will slowly, yet still reluctantly, try out the same approach for upper body. I'm desperate at this point to become stronger on the squat and deadlift. Even in a deficit, it can still be done. I believe so anyway.

 

[Sparkss]

Combo works great, I haven't had that kind of focus since I ran MST's RagNOrok

I actually have more energy and focus using Conqu3r Unleashed than Rag, and that is with the old CU formula. I just got in a tub of the new, stronger formula, yesterday. Going to try it for the first time tomorrow morning with my workout. From what everyone is reporting it is great, clean focus and energy.

 

[sparks2012]

Do do full Squats?

As in full ROM? Yes, I even incorporate an exaggerated ROM at times during burnouts or to change it up every so often. It could be technique related for all I know. I mean, I make sure to try and bury my squats every time.

 

[Sparkss]

Yes, I've also thought about extended time off (3-5 days rest) but I scream "NONONONONONO" in my head every time it crosses my mind...

I know exactly what you mean LOL

 

[sparks2012]

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Yo! Fellas I just felt effin' amazing after tonight's session, annnnnd I thought I looked amazing for once too! Super pumped up about everything right now, more to come shortly, gotta eat!

 

[BEAST73]

Looking Huge!

 

[hairygrandpa]

Awesome physique -but honestly, what do you expect when putting so much effort in!

 

[sparks2012]

BEAST73 hairygrandpa Ya'll are in here motivating me every day too. I should be thanking you guys!

I said I was happy with how I looked, then I noticed the lack of traps in the 2nd pic
Way too hard on myself.

 

[hairygrandpa]

BEAST73 hairygrandpa Ya'll are in here motivating me every day too. I should be thanking you guys!

I said I was happy with how I looked, then I noticed the lack of traps in the 2nd pic
Way too hard on myself.

Thinking about it, yes, more traps would be great! They are hard to grow, at least for me.

 

[sparks2012]

Thinking about it, yes, more traps would be great! They are hard to grow, at least for me.

I'm not gonna use the "hard to grow" excuse. I stopped hitting them directly for some time now so it makes sense that they're a little behind. I read an article saying that if you're deadlifting then your traps are being worked enough. OBVIOUSLY NOT THE CASE HERE.

 

[Sparkss]

I need to stop checking your thread since your pictures have moved from inspirational to mildly depressing.

J/K


You look smokin dude.

 

[sparks2012]

24AUG16

Delts/Arms:

Seated Rear Delt Flyes SS w/ Seated DB OHP:
20 X 15's/10 X 50's
15 X 30's/5 X 65's
15 X 30's/4 X 65's - Failure
15 X 30's/3 X 65's - Failure
Underhand EZ-Bar Skullcrushers SS w/ Seated DB Bicep Curls:
10 X 25kg/15 X 25's
12 X 25kg - Too Light/12 X 30's
10 X 30kg/10 X 35's
10 X 30kg/8 X 40's
Seated DB Side Laterals SS w/ OH DB Tricep Extension:
15 X 15's/8 X 90
11 (+4 Partials) X 20's/8 X 90
9 (+6 Partials) X 20's/8 X 90
DB Shrugs SS w/ DB Cross Body Curls:
20 X 80's/10 X 30's
20 X 80's/10 X 30's
20 X 80's/10 X 30's
Rope Face Pulls SS w/ Hanging Knee Raises:
20 X 30kg/20 X BW
20 X 35kg/20 X BW
17 X 42.5kg - Failure/20 X BW
*Grip is fried
Rope Pushdowns SS w/ Standing Calf Raises:
20 X 42.5kg/10 X 100 - Odd Pain In Bottom of Foot...
16 X 50kg/20 X 100 - Pain Is Gone..
12 X 50kg/20 X 100
9.5 X 50kg/20 X 100
Hammer Strength Bicep Curl Burnout - Minimal Rest, Focus On Max Contractions:
20 X 60
15 X 60
12 X 60

Ok so I had a REALLY good session today. Even though I only had 30 mins or so before the main weight room closed, I got it done in about 45 mins. First 30 was free weight only movements as the 24 hour section has cables and machines. Pump was great today, but I contribute that to a faster pace and generally higher reps. I canned all carb sources (aside from the 7g total in my PWO shake) as of last night. Waking up was harder, no brainer, less energy. No cardio this morning, in hindsight that was a good thing because I was at work for almost 2 hours more than normal. That was due to the higher ups informing people who made E5. I was one of them, so it made it worth it. Cardio schedule will resume as planned for tomorrow and Friday. Dust V2 was effin' on poi today again. The Noopept in it seems to really kick my focus into high gear. That and the GlycerGrow combo seem to be shaping up to be a formidable stack. We'll see how it continues to work. Still did half the max dose for GG and 1 scoop of Dust. Back to the whole carb thing: I inadvertently had carb cycled the past 3 days trying to find that "sweet spot". Cycling may very well be that spot, so I'll continue tomorrow with the same carb protocol as today (1 packet oatmeal with my mid morning "meal" and 1 cup white rice for lunch with no other carbs. Totalled in at under 80g total today with fats being a little higher at around 130g I think. Like I said, I will continue this protocol of let's say 2-3 low carb days followed by 1 high, then followed by 1 medium. Should be easy enough to replicate. It's already 2330 and I need to be up in 5 hours for cardio so I'm off for the night. I'll get back to you all tomorrow though! All in all it was a great day.

 

[sparks2012]

I need to stop checking your thread since your pictures have moved from inspirational to mildly depressing.

J/K


You look smokin dude.

thanks bro! You're making progress every day. Your workouts (even ones you think aren't of quality nature) are great and you have a handle on your nutrition despite still playing around with different supps at the moment. Once you start your run I have high hopes that you're gonna make some freaky progress.

 

[Sparkss]

thanks bro! You're making progress every day. Your workouts (even ones you think aren't of quality nature) are great and you have a handle on your nutrition despite still playing around with different supps at the moment. Once you start your run I have high hopes that you're gonna make some freaky progress.

Thanks. I definitely need to dial in my nutrition plan for that run. Probably double my shake content + make up a double batch of chili (and any number of other meal prep tasks/tricks to help me hit my goals).

I am actually down to 3 supps, two oral 1 TD, and two of those end next week, or close to it. Follidrone runs out in 4 days (and I am not planning to buy another bottle of it), Invictus probably has enough into next week, just not sure how far into next week. The only one that will carry over is AlphaMax XT, and that mainly because I sort of goofed and already opened my 2nd bottle w/o thinking about it and filled my vitamin minder through 9/16 (I take the AlphaMax at bed time, so I already put it in my nightime vitamins organizer into September). Yes, I am a nerd LOL