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thesinner takes up too many characters: A log of my contest preparation & summer bulk

Jumped rope for 25 minutes last night. I also started capping my new liver support blend (as I'm running low on milk thistle). Invalid Link Removed

Shoulders and Traps this morning:
DB Shoulder Press: 60*15 60*14 65*10
Smith Machine Shoulder Press: 205*12 225*9 225*8
Glass Side Laterals (negatives): 15*15 20*12 25*10
High Pulley Rear Delt Cross: 40*14 45*12 50*10
DB Trap Raise (negatives): 10*15 15*13
Smith Machine Shrugs (bar in front of me): 405*12 405*15
Seated Calf Raise: 90*15

My Delts and Traps are throbbing this morning. Those Glass Laterals really seem to pump up the delts well. If you've never tried them, I definitely recommend it :)

Bodyweight Today: 172lbs
 
wooohooooooo more weights!!!! i didnt think your cardio spree would ever end :D your on cycle now right? hows it feelin for you?
 
poopypants said:
and btw is it only superdrol solo??? .... not han solo.....
Click to expand...

10mg Superdrol
6mg TST

poopypants said:
wooohooooooo more weights!!!! i didnt think your cardio spree would ever end your on cycle now right? hows it feelin for you?
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Only been on cycle for 4 days so far (starting it on Saturday). I noticed some nicer pumps in the gym today. I had been feeling a little lethargic these past few days (my guess was from the superdrol), but am feeling good and energetic today for some reason :)

CryingEmo said:
Nice squats. You could probably hit 2x your bodyweight.
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With ease my friend. The last leg day of my previous (HAVOC) cycle I did 345 for 5 reps. I also weighed in at about 188lbs at the time.
 
mmm well let me know if you feel like theres anything diff from your norm SD cycle (in other words what you think the TST may be contributing) :thumbsup:
 
I hate Nair. I'll never use that crap ever again. You may have insensitive skin but for most people it causes them to BLEEEEEEED and if left on for too long it burns like a mofo. It also causes a great deal of subcutaneous water retention, more than shaving, and only lasts very slightly longer.

I personally highly recommend waxing. Get the hair waxed a couple weeks out. It takes like 2 months or more for hair to grow back after waxing. It gives your skin time to heal and the water retention to go away but in the meantime you won't have grown the hair back.
 
This woman i was with a few years back, was a makeup artist, and she had to make this one actor's torso hairless. So the dumbass smears nair all over him... including his nipples.

Needless to say, he had stinging, bleeding nipples for a good while after that.

Wow, she really was dumb... I forgot about that.
 
Cardio today:

HIIT on the Elliptical:
1 minute @ 800-900 Cal/hr
2 minutes @ 1300+ Cal/hr
(done for the first 12 minutes)

1 minute @ 800-900 Cal/hr
3 minutes @ 1200+ Cal/hr
(repeated 7 times)

Then I jumped for 10 minutes after my workout.
 
thesinner said:
Cardio today:

HIIT on the Elliptical:
1 minute @ 800-900 Cal/hr
2 minutes @ 1300+ Cal/hr
(done for the first 12 minutes)

1 minute @ 800-900 Cal/hr
3 minutes @ 1200+ Cal/hr
(repeated 7 times)

Then I jumped for 10 minutes after my workout.
Click to expand...

That's some interesting HIIT. I figured the rest periods would be inverse to what you have. Longer rest periods, shorter intensity.
 
I always set my rest periods less than or equal to my spurt periods; otherwise, I tend to burn less calories than doing it constant pace.
 
Had a SICK back workout today! Strength WAAY up on several of my lifts.

Rack Pulls: 315*15 385*10 405*5
Hammer Strength Rows: 270*12 320*6 320*6
Hammer Strength Pulldowns: 230*12 270*10 300*8
Incline DB Curls: 55*10 55*10 60*8
Hammer Strength Preacher Curls: 115*14 125*10 135*4
Standing Calf Raise: 225*15

Bodyweight Today: 173lbs
 
Chest and Tri's today:
Cybex Incline Bench Machine: 270*15 320*8 320*7
Incline Smith Press: 275*10 275*10 255*19
Weighte Dips: 115*12 135*9 135*8
DB Flyes: 60*15 70*11 75*8
Overhead Cable Extension: 80*14 90*9 90*9
Over Arm, Rev. Grip Cable Pushdown: 50*15 60*10
Seated Calf Raise: 90*20
Thick Bar Wrist Curls/ Reverse Curls(Superset): 95*40/10 95*40/10

Bodyweight Today: 177lbs :think: Hmm, I wonder if the stack is kicking in? Though, this is starting to look kinda eerie, as I don't want to compete heavier than 176lbs (upper limit of middleweight class). Last year, NO ONE was in Light-Heavy, and I feel it would be a waste to compete without having any competition: I'd rather lose in middleweight, than uncontestedly place first in light-heavy.
 
Measurements:
Left Arm (straight): 13"
Left Arm (Bent): 15"
Forearm: 11.5"
Stomach: 29.5"
Left Thigh: 22"
Left Calf:15"
Chest: 43.25"
Shoulers: 49.5"

Cardio Today:Elliptical HIIT
For the first 15 minutes:
1 minute @ 800-900 Cal/hr
2 minutes @ 1200+ Cal/hr

For the next 20 minutes:
1 minute 700-800 Cal/hr
1 minute 1500+ Cal/hr

Afterwards, I jumped rope for 10-15 minutes.
 
For cardio this morning, I rollerbladed 4 miles with my Dad (aww how cute). Afterwards, I jumped rope for about 15-20 minutes.

Today starts my lowered sodium intake.

Starting Monday, I will be dosing 20mg superdrol and 8 mg TST.

My lowered sodium diet (starting monday) will look something like this:
4am pre-workout: 5g BCAA
During Workout: 10g BCAA
Post workout: 10g Leucine
7am breakfast: 2 tilapia filets
10am breakfast/snack: lean ground turkey/beef
1pm lunch: same as 10am snack
4pm: 2 tilapia filets or a steak
6pm: steak
Before bed: 5g BCAA and maybe some almond butter to ease my hunger.
 
thesinner said:
Measurements:
Left Arm (straight): 13"
Left Arm (Bent): 15"
Forearm: 11.5"
Stomach: 29.5"
Left Thigh: 22"
Left Calf:15"
Chest: 43.25"
Shoulers: 49.5"

Cardio Today:Elliptical HIIT
For the first 15 minutes:
1 minute @ 800-900 Cal/hr
2 minutes @ 1200+ Cal/hr

For the next 20 minutes:
1 minute 700-800 Cal/hr
1 minute 1500+ Cal/hr

Afterwards, I jumped rope for 10-15 minutes.
Click to expand...

why only left side measurements bro????
 
poopypants said:
why only left side measurements bro????
Click to expand...

I'm right hand dominant.

I figure, since my right side isn't noteably larger than the left, the measurements are going to be about the same. It's more difficult to take measurements on myself on the right side (i.e. arms) so I just don't even bother taking them.
 
gotcha, sounds good, if you feel they are bout eqaul anywho i thought you would just put arms.... putting left made me think there was a specific reason, thanks for explaining for me :D sounds all good though my man. how much did you weigh in your other contest pics? how do you feel you stack up right now? either way we have very similar measurments (cept for my unequal arms.... right is 17" and left is 15.5") and my wasit is no where near where it used to be so you go tme beat there too... for now. :D :hammer:
 
AMAZING leg workout today. I know there's really no point in hitting it hard the last week before contest, but I was on such a roll, I just couldn't help it!

Squat: 225*15 315*9 345*7 <--That's right, 2x my bodyweight for 7!
Hack Squat: 270*12 320*10 360*5
Good Mornings: 225*10 225*12 225*13
DB Lunges: 60*12 60*12 70*8
Leg Extensions (superslow reps): 200*20 200*20 260*20
Standing Calf Raise (superslows): 260*15 260*15

Bodyweight today: 172lbs.
 
i hear ya.

ive heard compounds that are more likely to aromatize and are wetter do a good job of creating and changing fiber type to slow twitch alowing larger strength gains and future gains in following cycles to be more easily made/improved upon, namely dbol and drol.... wonder if the same could be said of the PH to dbol M1,4ADD :think:

edit: 3000 posts!!!!
 
Are you sure you mean slow-twitch? I was under the impression that slow-twitch are the endurance-oriented muscle fibers (which I have sh*t loads of).
 
sinner----> :trout: <---- poop
ya i was mixed up then, lol i was thinking back to my MRI No2 book i read when i first got into lifting 5 years ago where i first even learned about slow and fast twitch fiber types, lol, obviously i havnt kept up on that info very well, but yes i meant the strength type wich is obviously fast twitch.... well obvious now that you told me :hammer:
 
poopypants said:
sinner----> :trout: <---- poop
ya i was mixed up then, lol i was thinking back to my MRI No2 book i read when i first got into lifting 5 years ago where i first even learned about slow and fast twitch fiber types, lol, obviously i havnt kept up on that info very well, but yes i meant the strength type wich is obviously fast twitch.... well obvious now that you told me :hammer:
Click to expand...

Wasn't trying to call you out (even though it I sooo did). It's easy to get those things mixed up.
 
LMAO ya i got ya, i prefer being corrected, thank you :cheers: if ya dont know your wrong you sound like a fool runnin around saying slow twitch this, slow twitch that, im just slow period LOL....
but ya they are easy to get mixed up specially since again i havnt talked or read about it since forever ago... what i read about dbol/drol said it changed muscle fiber type to ones that would produce more strength and better mass gains in the future BUT it didnt specify fast or slow.... i just shoulda said the same and wouldnt look like a tard :nutkick:
 
Sorry for not posting yesterday, my internet has been down, all day yesterday and before work this morning.

Heres what I was going to post yesterday:
Shoulders:
DB Shoulder Press: 60*15 65*14 70*8
Smith Shoulder Press: 225*10 225*10 245*6
Glass Side Laterals (negatives): 15*17 20*15 25*10
High Pulley Rear Delt Cable Cross: 40*15 40*15 50*10
DB Trap Raise / Smith Machine Shrugs (superset): 10*15/495*12 10*20/495*11
Thick Bar Wrist Curls: 95*50
Standing Calf Raise: 300*10

Bodyweight today: 171lbs

Strength is continuing to go up. Vascularity is also going up, but this could be due to the fact that I'm drying out.

It also looks like I've got ringworm on my leg! I got some lamisil from the drugstore, hopefully when I get Jan-Tanafied, that'll help cover it up too.


Here's for Today:
Cardio: I did 15 minutes of HIIT on the elliptical
1 minute resting, 1 minute balls to the wall (didn't really pay attention to rates this morning).
followed by 15 minutes at a steady rate of 1000 Cal/hr
Followed by 15 minutes of jumping rope.

Crotch rot seems to be not as bad today.

I cut water along with sodium. Right now I'm at 3/4 gallons of water for the day, and <1000mg of sodium. Surprisingly, the diet hasn't been all that bad: I get to eat steak and white fish, which are some of my more favorite foods anyhow!
 
Crappy workout today. Felt really tired and unmotivated. I just did a few sets of Rack Pulls, and the hammer strength machines (at no real strenuous weights) and called it quits for the day.

Bodyweight Today: 170lbs.
 
I'm right hand dominant but my left arm is almost 1/2" bigger :frustrate
I wish I could do 15mins of jump rope, I'm dead after a few minutes. I think I jump too hard/high.
 
dlew308 said:
I'm right hand dominant but my left arm is almost 1/2" bigger :frustrate
I wish I could do 15mins of jump rope, I'm dead after a few minutes. I think I jump too hard/high.
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It's something you have to work up to. I have a really high capacity for cardiovascular activity and a resting heart rate <50bpm.
 
Yeah, I slept in this morning. I figured there's no sense killing myself the day before.

I'm heading down to Toledo TONIGHT! I will update on Sunday, or possibly sooner if I have a chance to get on the internet.
 
dlew308 said:
what's a good jump rope to use? I realized mine sux, crappy cloth. Doesn't spin very fast.
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I use a crappy nylon one I got from walmart. What's most important is that you're using a nylon chord, instead of a piece of rope. This is because the nylon chord will have a much greater terminal velocity than the rope.
 
Well, I found internet access.

Weighed in @ 166.8lbs!! This puts me in the lightweight division, and puts me at a contest weight of 12.6lbs heavier than last year.

Thanks for all your support, after seeing a bunch of the other guys competing......WOW, some of these fellas are HEEEYYUUUGGEE.
 
Well I just got finished with the pre-judging. I don't think I did all that hot; got called to switch places with one of the guys on the outside, which is never a good sign. There's 6 guys competing in this division, and I think I may have gotten #6. :(
 
Well they announced the winners, and I did not place :(

Granted, there was some pretty stiff competition in it. The show became nationally qualified this year, and that brought a lot of new talent into the venue. I also felt as though I had somehow screwed up my drying out for this show. I was really cut up and vascular on Friday, carb loaded saturday morning, but by the prejudging, I looked flat and bloated.

Ever loss (for me at least) is a chance to re-evuate yourself, and find ways to do it better the next time. I've go a lot of thinking to do.

I'll also post a summary of my post-show summer bulk sometime tomorrow. If anything, this loss will only motivate me to work harder :D
 
well sorry to hear bro, but hey like you said its a great chance to learn and maybe you can get your diet timing down a lil better with this new info.... GL for next time ahead of time and cant wait to see what you got planned for your bulk.. poop loves the bulk... in fact since im not in this for show thats all i do.....
 
thesinner said:
AMAZING leg workout today. I know there's really no point in hitting it hard the last week before contest, but I was on such a roll, I just couldn't help it!

Squat: 225*15 315*9 345*7 <--That's right, 2x my bodyweight for 7!
Hack Squat: 270*12 320*10 360*5
Good Mornings: 225*10 225*12 225*13
DB Lunges: 60*12 60*12 70*8
Leg Extensions (superslow reps): 200*20 200*20 260*20
Standing Calf Raise (superslows): 260*15 260*15

Bodyweight today: 172lbs.
Click to expand...

My god...
 
:sick: Ooooh, sinner had a little too much junk food today.

Diet is kinda on a siesta (if you haven't noticed) but should return to normal for tomorrow.
Diet
Should hopefully be something like this:
4am: 5g BCAA's 10-20g WMS
During Workout: 10g BCAA's
5:30am Post Workout: 5g BCAA's or Leucine, 10-20g WMS or 1/2 cup of Oats, 1 scoop whey protein or another 5g of leucine.
7:00am Breakfast: Cottage Cheese/w nuts and possibly an Apple
10:00am Breakfast: 1 1/2 cans of tuna with romaine salad, vinegrette dressing (of some sort), and possibly some nuts.
1:00 pm Lunch: Same or similar to breakfast
4:00pm Dinner: 2 Tilapia Filets sweet potato
6:00 pm Dinner: Some sort of lean Beef, Pork, or Chicken
8:00pm Snack: 6 egg Whites, 1 yolk.

Training:
Training will be the sam split, but with an increased intensity and/or volume. I'm gonna be incorporating some more super-setting, hopefully this should pan out nicely.

Legs Day:
Squats: 4 sets
Hack Squats: 4 sets
SLDL's or Goodmornings; 3 Sets
DB Lunges: 3 sets
Leg Extensions: 3 sets
Seted Calf Raise: 1 set
Thick Bar Wrist Curls: 1 set

Shoulders Day:
DB Shoulder Press: 3 sets
Smith Shoulder Press: 3 sets
Glass Side Laterals: 3 sets
Cable Side Laterals: 2 sets
Reverse Pec Deck: 3 sets
DB Trap Raise/ Smith Shrugs: 2 Supersets
Thick Bar Wrist Curls: 1 set
Standing Calf Raise: 1 set

Back & Biceps Day:
Deadlifts / Power Rack Pullups*: 3 supersets
Hammer Strength Row Machine: 3 sets
Hammer Strength Pulldowns: 3 sets
DB Spider Curls: 3 sets
Hammer strenght Preacher Curls; 3 sets
Straight Arm Cable Pulldowns: 2 sets
Seated Calf Raise: 1 set
**Power Rack Pulllups are simply just Pullups done by setting the pins to the highest setting on the powerrack, and holding those to perform pullups. Talk about a monster WIDE grip.

Chest and Triceps Day
Flat DB Press / DB Flyes: 3 supersets
Cybex Incline Bench Press: 3 sets
Weighted Dips / Cable Crossovers: 3 sets
DB Pullovers: 3 sets
Overhead Cable Exensions / Bodyweight Dips (burnout): 4 supersets
Standing Calf Raise: 1 set
Thick Bar Wrist Curls: 1 set


Supplementation:
-I will be kicking it up to 30mg of Superdrol and 10mg of TST :twisted:
-I will be taking 500mg of Yellow Gold 3x daily.
-I will be taking 1 capsule of Resent AD 2x daily
 
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