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TheTinyGuy DOMINATES w/4RUNNER LABS ALPHA BULK/MASS/REBOOT 8WEEKS

tyga tyga said:
Late.. but in none the less.

FRL piqued ny inerest a while back, super dheas in general..

Subbd
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Glad to have you in here, so far i am pretty impressed with how things are going. I am getting some great strength gain and my body is recomping. :)
 
11.4.12 Arms

Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
**1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
Inverted Row: BW x 15,10,8,7 + drop (changing angles)
RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
*Rope Pushdown: 40 x 12 x 3
*Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
FDB Cable Curl: 20 x 12,10,10
Gripper 135 x 25, 160 x 20 + Dropset (PR)

Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
 
thetinyguy said:
11.4.12 Arms

Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
**1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
Inverted Row: BW x 15,10,8,7 + drop (changing angles)
RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
*Rope Pushdown: 40 x 12 x 3
*Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
FDB Cable Curl: 20 x 12,10,10
Gripper 135 x 25, 160 x 20 + Dropset (PR)

Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
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Nice work man!
 
Mack411 said:
Nice work man!
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Ty ty :)

Did back yesterday, decided to stay away from heavy spine loaded rowing since my back is still recovering but i did a ton of pull downs and pull ups. Had an annoying forearm cramp post workout too. I seem to be slightly stronger on pull ups i can almost add weight but i am 241Lbs now so i'm gaining :)
 
11.7.12 Chest/Delts

Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
Pec Deck: 170 x 6 + Drop PR

The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week :( bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
 
thetinyguy said:
11.7.12 Chest/Delts

Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
Pec Deck: 170 x 6 + Drop PR

The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week :( bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
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Nice work,sometimes different people,or even just different parts of our bodies take different approaches to see what we want!
 
TheBGRigatoni said:
Bro digging this log..
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Thanks man :) I'm killin' it that's for sure. About to go do arms, did legs yesterday no deads to let my lower back heal.

Seated Leg Curl: 310 x 8,6 + HUGE drop set/partials PR
Machine Leg Press: 510 x 6, 450 x 10 + Drop PR *510 moved SUPER slow i mean it was like a 1RM each rep that's how slow it was.
Glute Ham Raise: BW x 6,4

These were super high intensity sets, i could barely walk and i was incoherent from all the nervous system overload. Quality > Quantity

About to go murder some Weighted dips!
 
I love me some weighted dips!im doing some today :)
 
Mack411 said:
I love me some weighted dips!im doing some today :)
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Get em man get em!

Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

11.11.12 - Arms , BW @ 240Lbs
Dips: +55Lbs x 3 + Drop Set PR
Chins: BW x 10,10,8,8 PR
*Seated Overhead Cable Curls: 40 x 10 x 3
*Rope Pushdown: 60 x 12 x 3 * = Super Set
EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
 
thetinyguy said:
Get em man get em!

Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

11.11.12 - Arms , BW @ 240Lbs
Dips: +55Lbs x 3 + Drop Set PR
Chins: BW x 10,10,8,8 PR
*Seated Overhead Cable Curls: 40 x 10 x 3
*Rope Pushdown: 60 x 12 x 3 * = Super Set
EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
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Very nice work bro,you should jump over and check out my log!
 
Mack411 said:
Very nice work bro,you should jump over and check out my log!
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Just dropped in looks like a sick cycle set up!


So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well :)
 
thetinyguy said:
Just dropped in looks like a sick cycle set up!


So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well :)
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good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.
 
John Smeton said:
good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.
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I'll keep that in mind, in PCT i'll add some cals in and see what happens. Still on my break but i am feeling a little better im about to go to costco and buy a ton of chicken breast :)
 
So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups :) They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

11.18.12 - Back BW @ 240Lbs
1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
Incline 1 Arm DB Row: 80 x 10, 100 x 12
Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
Machine Pull-Down: 210 x 15, 230 x 12 *PR*
Straight Arm Pull-Down: 30 x 45 R/P *PR*

Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
 
thetinyguy said:
So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups :) They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

11.18.12 - Back BW @ 240Lbs
1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
Incline 1 Arm DB Row: 80 x 10, 100 x 12
Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
Machine Pull-Down: 210 x 15, 230 x 12 *PR*
Straight Arm Pull-Down: 30 x 45 R/P *PR*

Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
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240 lbs! holy cow Nick. and leaner than before right?

it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder
 
John Smeton said:
240 lbs! holy cow Nick. and leaner than before right?

it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder
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Yes sir! With all honesty though i do not look as big as you man, i still got a good amount of work to do! Thank you though.

I agree with the heavy training, i think if anything heavy sets should be used sparingly. It sounds taboo in the training world but i did back a few days ago and only did 2 sets per exercise and i have already noticed increased back growth. The hardest part is trying to cut down volume since i love training but it's necessary for me.

Biggest difference i notice on cycle is bigger pumps, increased endurance and decent muscle growth/fat loss. It hasn't been anything crazy drastic but i'm happy with how things are going. Leg training this week is going to be very limited to just leg curls and leg extensions due to my injured foot. It sucks but i'm going to make it work :)

The 2nd exercise i use the dip assist bar thing and i push down into my legs which provide an immovable object so i can do a super intense static contraction, it was CRAZY my chest/tri's were on fire from the intensity.
Chest 11.20.12
Decline DB Press: 105 x 6 , 80 x 10 (i tried a 2nd set of 105 but my wrist gave out) i'd say these both are PR's since it was after 105 and i did the 80s really slow.
Dip Machine Bar Pushdown: 110 x 10 x 3 + Static at end of set.
Pec Deck: 150 x 12 + Drop set
Partial Constant-Tension DB Fly: 20 x 20, 25 x 15, 30 x 12, 35 x 10

Experimenting with slightly higher volume on chest.
 
Following along bro! Curious about this stack myself...
 
Sorry for the lack of updates due to the holidays! I trained back and didn't hit any PR's, also did legs i went around my foot injury with leg extensions and leg curls. I did rest pause as well to hit them as intensely as possible. Tomorrow i will be doing chest and will have another update!
 
Hit chest today and focused more on volume, overall had an insane pump and felt really good. Have been getting some lethargy but it diminishes through out the day. Haven't noticed any testicular "shutdown" yet either. My foot injury is really holding me back on leg day now, i work around it with leg curls/extensions for now but i'm really bummed out i can't do anything heavy. I was doing machine leg presses with 510+Lbs but the reps were grueling slow so i must had been breaking through a strength threshold. I might do 10x10 this week then try heavy again next week guess well see.
 
you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.
 
John Smeton said:
you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.
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I know i just am learning the patience right now, I'm actually backing off right now for a week or so and doing around 8-10 reps again. They have definitely slowed down a ton, i had about 1lb of chicken today on top of eggs/turkey burger and such. I'm trying to cycle my training but it's hard sometimes when you see great strength gains. I just gotta follow the set up now since periodization seems like it works the best. Thanks John that's how i am in the gym/in daily life as well

I agree with that 100% too, i tend to make quick pressing gains but my shoulders flare up so i need to be more cautious. I'm doing a high frequency low volume approach again i see good progress right now and i'm learning to not do so many sets that i have a habit of falling into.

Today i did Middle Back/Delts , BW @ 242Lbs (up 2 Lbs)
1 Arm Pull Up -112 x 6
CG Pull Up - BW x 10,6,4
Swiss Bar Row - 125 x 10, 175 x 10,6
Wide Grip Pull Up - -40 x 10, -60 x 8
Incline Chest Supported Smith Row - 135 x 10,8
*DB Laterals - 25 x 10
*EZ Bar Front Raise - 30 x 8
*Upright Row - 30 x 8
* - Giant Set, did it 3x and had an insane pump/delts were fried.
Reverse Grip EZ Bar Curl with Wrist Extension - 30 x 20,18

I managed a 50% reduction in total volume for back, i usually get about 23-25 sets.
I really, really like that giant set for delts they were smoked so fast and i hit 3 angles.
Seeing really good results doing half the sets i normally do but in a span of 5 days rest, Obviously i need more rest doing 20+ sets but i think its more stress than it is beneficial. My foot is healing up slowly, i'm still gonna stay away from heavy deads and squats until it feels 100%. If anything i'll go light and see how it feels first.
 
UPDATE

Well i have been doing the higher frequency/lower training volume and eating cleaner/more protein and i am now up to 245Lbs! It's a solid gain too, i believe i wasn't eating enough protein but now that i am, i see way better results. I've been focusing on compound movements like dips/pull ups which are my weak points. Since i've been doing a lot of dumbbell and barbell work i'm gonna switch over to focusing on body weight stuff, my foot is almost healed up so i will be starting squatting very light in a few days. Despite the drawback with my foot i actually haven't noticed my legs shrink at all.

Also just ordered a rumble roller so i can have my own deep tissue massage anytime i want. My back needs it and i know itll really help out my hamstring flexability.

Chest/Tri's 11.30.12 Dips Priority
Chest Dips: BW x 10,8,7,6 + Half reps
Tri Dips: BW x 8, Assisted -20 x 10
Bar Pushdowns: 70 x 12, 112 x 10 + R/P
Pec Deck: 140 x 10, 150 x 8, 160 x 6
Gripper 135 x 25,20 Superset with Barbell Wrist Curl

INSANE workout today, epic pump and felt really good.
 
nice work,as we all know protein is important,but it takes some time to figure where your body really starts to benefit from it or not.took me years.im there now tho :)
 
Update:

Did Legs/Back/Delts today

making some great improvements on pull ups recently and my weight is up to 247Lbs gym weight as well. Starting to pre pack my meals for the first time which it really isn't bad at all. Tried doing squats and i need to improve my shoulder flexability for back squats so i did front squats instead with just 135 but i super setted them with romanian deadlift.

I haven't noticed any shutdown at all and no side effects, feeling great and still going strong despite my foot injury which was a minor setback. I'm glad i'm noticing better gains now :)
 
thetinyguy said:
Update:

Did Legs/Back/Delts today

making some great improvements on pull ups recently and my weight is up to 247Lbs gym weight as well. Starting to pre pack my meals for the first time which it really isn't bad at all. Tried doing squats and i need to improve my shoulder flexability for back squats so i did front squats instead with just 135 but i super setted them with romanian deadlift.

I haven't noticed any shutdown at all and no side effects, feeling great and still going strong despite my foot injury which was a minor setback. I'm glad i'm noticing better gains now :)
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247 Im assuming most of it is muscle gain since 242?

that is what happens on cycle sometimes , sometimes the best gains come in a month or so in and level out. keep up the great work Nick

from previous experience it takes time to get them shoulder tendons(and all tendons , in this case shoulder tendons) to catch up with the strength so probally best to still go somewhat hard but know when to stop the set early if you have made strength gains. you dont want to be the goose with the golden egg where you kill the goose trying to get more and more golden eggs. slow and steady in bodybuilding is whathas worked for me
 
John Smeton said:
247 Im assuming most of it is muscle gain since 242?

that is what happens on cycle sometimes , sometimes the best gains come in a month or so in and level out. keep up the great work Nick

from previous experience it takes time to get them shoulder tendons(and all tendons , in this case shoulder tendons) to catch up with the strength so probally best to still go somewhat hard but know when to stop the set early if you have made strength gains. you dont want to be the goose with the golden egg where you kill the goose trying to get more and more golden eggs. slow and steady in bodybuilding is whathas worked for me
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It has to be, i could of had a little of water retention but not much. My diet is good now i'm pre packing meals and i just picked up a rice cooker and made 15 cups of brown rice, i mix them with corn and boneless chicken breast. Even though i'm not dieting i want to get into the habit, once this is all dialed in i feel like i have everything in place and will start dieting down slowly.

Well said John, i like that phrase too! Agree with it completely i like that goose haha
 
Update! Just got off a 3 day break and i'm doing a full body low volume routine 3x a week with different exercises each day. Today was the first day of my routine, i aim for 2-4 sets and 1 exercise or a super set/pre exhaust exercise style. Doing as full of a range of motion as possible.

12.8.12 , 246.5Lbs Body Weight
Incline DB Press-65 x 8,5 50 x 10
Back Pre Ex. Ab Strap Pull Down: 100 x 12
CG Pull Up: 10,6,4
Wide Grip Neutral Pull Down: 100 x 8,8
Upright Row: 40 x 12, 50 x 8, 60 x 15
Laterals: 20 x 15, 12 + Drop Set
Yolk Bar Squat: 145 x 8 (Something happened here and my legs didn't feel right, i might have to do machines for a while)
EZ Bar Pushdown: 60 x 12, 12
BB Curl: 40 x 10,10
Rvs Curl: 40 x 15, 50 x 8
Lying DB Extension with Wrist Pronated: 15 x 16, 17.5 x 8
Gripper: 90 x 30 x 3 + Drop Set

Getting close to the end of the cycle and i am more than satisfied with my progress. I've learned more about my training/diet as well :)
 
I've been doing a lot more pre exhaust super sets and for back it has been one of the most effective techniques i've tried. My back is more fatigued then my arms so my back gives out first. Got some compliments on how my back was looking wider today and i was just sitting down.

12.10.12 Workout #2 Full Body
Cable Fly Pre Exhaust Super Set with Flat DB Press: 30 x 14,12, 40 x 7
Flat DB Press: 70 x 6 (No super set) 55 x 6,5 (super setted with Cable Fly)
Abstrap Wide Pull Down Pre Exhaust Super set with BB Rows: 80 x 15, 130 x 12
Underhand Grip Bent BB Row: 135 x 8, 155 x 5
Wide Grip Pull Up: BW x 6, 4 (FINALLY DOING WIDE GRIP!)
EZ Bar Upright Row Super Set with Rvs Grip DB Military Press: 40 x 15, 60 x 8,5
Rvs Grip DB Military Press: 25 x 8, 32.5 x 10,10 (These are hard as **** super setted, they isolate the front delt way more)
Machine Leg Press Squat: 2pps x 25, 3pps x 20, 4pps x 12,10 + Rest Pause
Deadlift: 225 x 3,3,4,6 (Speed work and technique practice, Felt extremely light and really explosive)
EZ Bar Pushdown: 40 x 20, 60 x 15, 70 x 12
EZ Bar Curls: 50 x 15, 60 x 10, 70 x 8
EZ Bar Rvs Curl: 50 x 8
EZ Bar Rvs Grip Extensions: 15 x 20, 30 x 20
Gripper: 90 x 30, 115 x 10 SS with BB Wrist Curl: 65 x 12

Really enjoying this routine, i am going to strategically cut volume down on my 3rd session before the start of next week so i get the most out of my 2 day rest period before next week. My aim next week is going to be 2 sets per exercise super high intensity and aim for 20 reps rest pause style on compound movements after Pre exhausting on an isolation movement. The first set will be a priming set so i can establish the right weights to use on my 20 rep rest pause set. Since the weights will more than likely be close to what i used this week i will be doubling my intensity so i will need to cut my volume in half. I've noticed my chest just blowing up right now, my delts used to be bigger in comparison to my chest and i just see my chest popping out a lot more. Funny thing is i have been hitting it with the least amount of volume, workout 1 i did 3 working sets as well. The scary thought to me is that if 4-5 sets is all my chest needs then do my arms really need 10+ sets like I've done forever? This is bringing me to the conclusion that this current 3x a week full body routine is going to A. Teach me what body parts will respond to low volume/high intensity/high frequency and B. Is the current belief that DESTROYING a muscle with high volume and intensity and hitting it 1x per week the best way to get muscle size and strength? I'm hoping to shed some new light on training since this setup is based on the scientific evidence that muscle protein synthesis drops significantly after 72 hours following an intense training session. Guess well all see!

Didn't get a chance to weigh myself but i have been carb cycling every other day and i am definitely still making good progress even training with no carbs pre workout. At my work which has a different scale i was at 246Lbs. Well see on Wednesday how much i weigh, i forgot to weigh in at the gym.
 
Well i'm not done with my cycle of Alpha Bulk/Mass yet but i'll keep updating this log through PCT and then start a new one :)

Today is a rest day/carb up day. Yesterday i ate probably less than 200 grams so today i'm going to replenish for tomorrows intense workout.
 
Got a few more PR's last workout and did trap bar deadlifts but as upright as possible and without going all the way to the floor to mimic a squat with more balance and weight. Legs are thrashed as hell, i did a huge drop set with 25lb plates on each side. I started at 305 and dropped to 255 then to 205 and 135. For the rest of the month i'm focusing on middle back with wide hammer grip pull ups/rows super setted with rear delt raises.

I'll have the workout posted up tomorrow.
 
John Smeton said:
them trapbar deads hit the back different than regular deads. I like em im stronger on regular deads
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I had to back off from them, i tried doing them with chains and my lower back gave me a hard time again. I think i am going to let it recover this week then come back with hyperextensions. I may need direct lower back work with light weight or something. Willing to try it anyways, i started ReBoot 2 days ago, i am around 244Lbs still. Getting leaner little by little, my diet consists 90% of the time chicken breast. Have been adding in more eggs for breakfast but more a keto style with no/little carbs, i'll add in breakfast sausage to get enough calories in as well. Energy is good and i still feel great.

12.18.12 5th Full-Body Workout
Flat Cable Fly: 40 x 8, 60 x 8 Super set with Inc DB Press: 70 x 5,6 Finished with PushUps really slow: BW x Failure + Partials
Neutral Wide Grip Row: 120 x 12,12 + Partials Super Set with Swiss Bar Row: 50 x 10,8
Bent Over Laterals: 10lb Plate x 12,12,12 Super Set with Weighted Chin Ups: +10Lbs x 6,5,5 Finished with Face Pulls: 60 x 20
DB Laterals: 15 x 20, 20 x 15,14 Super Set with Upright Row: 50 x 10, 70 x 8 + Partials
Pre Exhaust Leg Extension: 90 x 12, 110 x 20 R/P Super Set with Hack Squat: 1 PPS x 20+ Reps super slow, 8 reps with outward pressure.
Dip Partials: -52 x 10,5 + Pushdown Super set with Incline DB Extension: 15 x 16,8,6
Alt DB Curl: 25 x 20, 30 x 7,7 Super Set with EZ Bar Preacher Curl: 20 x 10,8
Rvs BB Curl: 40 x 12, 10 Super Set with Hammer Curls: 32.5 x 8, 25 x 8

For Bi's i tried leaving my hand/grip relaxed and it was an immediate difference in the feel of the exercise. I felt it solely in my bi's which i have struggled to connect with. FINALLY!

Felt really really good today.
 
I should note that pre exhaust is an amazing technique, it's really helping me bring up my upper chest. I'm really noticing a lot more "explosive" power as well. On pull ups i seem to almost twitch up to the bar, and db press i have developed enough range of motion that the dbs can touch my chest without any discomfort. I am planning on switching back to normal training for certain exercises such as back. My aim will be to do 8 sets of 3 reps to build more muscle/strength since i am doing sufficient volume. Since arms are a weak point i am going to do chins, at least in front shots. I have never ever done 8 sets of 3 reps so i'm curious to see how my body reacts. I'll eliminate my other exercises so i can have sufficient recovery but as of now i am a huge fan of full body training. It allows you to focus on areas you want to bring up and do so in the quickest most efficient way possible. I am going to slowly lower my volume even further so i can find the absolute best way to get results from a full body routine.

Total volume for today was around 21 sets.

Other notes: Switching to smith machine close grip bench instead of dips
 
I'm having some more nagging lower back issues, it's more than likely from deadlifting too frequently. So as of now, no more spinal loading/bent over stuff till my back feels better. Then i plan to do hyperextensions to strengthen it up. I went back to close grip smith bench and it was the most insane feeling contraction i've had with my tri's, pushdowns were good but i was shocked how intense it was. I super setted them with incline db extensions and i'm not gonna change it. Incredible pump too! I almost want to say i like Reboot more than on cycle! WOrkout up later!
 
Had some issues logging onto AM yesterday but i had an amazing day, i got to meet IFBB PRO STEVE KUCLO! He even complimented me saying i was a big dude. I non intentionally was able to train by him, He caught me off guard when i was doing leg extensions super set with hack squat and all the sudden i see this guy walking over who is huge as hell. I'm super motivated right now, i took a picture of me hitting a side chest too which blew a lot of people away non intentionally. I feel like i'm going to bring something special to the sport and i hope to only inspire/motivate others while i do it. A few days after i posted the picture my friends from high school were shocked and were signing up at my old work (Detroit Bodybuilding Co) telling my old co workers how i'm motivating them. That is probably the greatest feeling i have gotten since i have started!

Sitting at 240lbs right now, pretty lean too. Today was a cheat day considering the holiday but i satisfied all my cravings. I'm eating a really primal style diet like just chicken/eggs/turkey burger with maybe cheese almost like a Keto diet. My strength is still up considering the less calories.
 
Been having issues logging onto AM lately for some reason. Screen comes up all weird and i cannot log in but anyways i am down to 238Lbs and a little leaner. My strength is still up and increasing. Most of my lifts have increased slightly and this is in a super set fashion as well. My conditioning and cardio from doing intense super setting has really helped me out.

Some noteable lifts from last session:

Flat Cable Fly Super Set with decline Smith bench: 50 x 10 - 195 x 10 Slow reps pretty light.
Weighted Chins: +25Lbs x 8 Rep
Front Squats: 135 x 10 x 5 sets (30 seconds rest) then 135 x 8 x 3 Immediately after (30 seconds rest)
Leg Ext SS with Hack Squat: 100 x 12 then 2 plates per side Hack squat x 20 reps
Upright EZ Bar Rows: 110 x 15 (no shoulder pain)
EZ Bar Preacher Curl: 70 x 5

My strength has been increasing pretty well. The preacher curls are making my bi's grow a lot better. I want to hit 235-255 on decline smith bench press after pre exhausting with cable flys.

I believe i have about 2 weeks left of PCT, normal libido and everything now. No negatives!
 
Finally found a gym open today, went and trained legs at another powerhouse. It was too nice for me haha i felt like i was the only one "training"

Legs - focus on super sets and 30-45 seconds rest, next session i'm going to focus on heavy partial reps for quads.
Front Squat: 95 x 10, 135 x 5, 185 x 3, 145 x 6, 135 x 5, 95 x 10,8,6
Leg Ext SS with Hack Squat (weird machine) 120 x 12, 140 x 10, 160 x 10 - 2 Plates per side x 10 slow reps, 1 plate per side x 20 slow reps
Seated Leg Curl: Whole Stack x 18 reps super set with lying leg curl 50 x 10 slow reps (lots of other sets as well.
Hyper extensions with hips off pads: +25Lbs x 15 slow reps Drop set to BW
Standing Calve raises: Huge extended set with 120lbs

Not sure on weight today since i was at a different gym. Slowly leaning out, it's probably gonna take another month or so but i feel on track. I'm thinking about replacing fats with carbs and lower my fat intake to see how it works out. When i initially started i lost a lot of fat with a low fat/medium carb/medium protein diet. so well see!
 
F*ckin KILLED Upper Body today!!

Flat Cable Fly Super set with Decline Smith Bench Press: 60 x 7,7,6. Decline Bench: 2Plates x 7 Reps, 2Plates 10Lbs x 8, 2Plates 20Lbs x 6 Reps
Rope Pull Down: 100 x 8, 120 x 8, Drop set
Wide Grip Rope Pull Down: 100 x 12 + Drop set
1 Arm Lat Pull Down: 70 x 8 (Almost got a lat cramp)
DB Laterals: 20 x 60+ Reps Rest Pause
Incline DB Laterals: 10 x 10,8
Machine Shrugs Super Set with Rope Face Pull/Upright Row: 3Plates x 20, 2Plates x 20. FPUR: 65 x 20, 75 x 14
Rope Pushdown With Shorter Rope Super Set with 1 arm DB Extensions: 65 x 15, 85 x 12,12. 1ADBE: 20 x 12, 25 x 5
EZ Bar P. Curl: 50 x 10 + 12 reps Rest Pause
BB Curl: 45 x 10, 55 x 10 + 11 reps Rest Pause

Lots of PR's today, felt really strong with more carbs.

New Macronutrient/Cal Intake: 358 Protein, 200 Carbs, 85 Fats Approx. 3,000 Cals~

Bodyweight at 238-240Lbs. More Vascularity and more separation so far! Got a week or so left of PCT with ReBoot.
 
Todays leg session can be only summed up in 1 word: SHOCKING

Pretty much the entire session revolved around:

Safety Bar Squats: 115 x 5, 155 x 5, 175 x 5, 205 x 5, 225 x 5, 245 x 5, 255 x 5 + Drop set (WTF WAS I THINKING LOL)
Hack Squats: 1PPS x 15, 2PPS x 15, 3PPS x 15, 4PPS x 15, 4PPS/25Lbs x 5 + Drop Set (Again...WTF Ouchouchouch)

Tried to do leg extensions/curls and i was getting cramps in my hams/glutes/quads, I think that this was probably the most intense leg session i've ever done. Foam Rolling and Stretching is helping my leg recovery and flexability a TON. Probably will do it the rest of my life!

Threw in some more carbs for today since i now have some NA-R-ALA for glucose control. I was surprised that i got to 255 x 5 on Yolk/Safety Bar squats, they are pretty damn hard considering you have to stay so upright. Had no back strain/unusual pain either, i think i have found my favorite squat. :)

Weight is 238Lbs but i am looking bigger and leaner without a doubt!
 
Did Upper Body today, was super intense! Weight is down to 237 as well, my legs are dead still from last workout let's hope i'm good by monday! No negative sides to note at all :)
 
Did Legs today, focused on lighter weights since my back is still fried. I think i will alternate heavy squats with a lighter/machine less back loading type session after to allow for maximum recovery and better results due to different loads as well as to hit the muscle with different stimulus. Doing this for upper body as well with 8-10 one workout and then 20+ the next. I haven't manipulated the reps so far since i started upper/lower split so this could be great for growth!

Safety Bar Squat: 155 x 5,5 205 x 6
Hack Squat: 1 PPS x 60, 2PPS x 30
Seated Leg Curl: 150 x 30
Standing Calve Raise with Knee's Locked: 40 x 12,10 30 x 8,8 Super slow(calves were shaking like crazy)
Super set with donkey raise and standing bw raise

My theory right now that is more than likely true is: I can bet that people with tight hamstrings probably have bad calves most of the time? Makes perfect sense to me because They absorb the tension you are trying to transfer to your calves. I barely used any weight today but kept my knees locked and did really slow reps. They BLEW UP! It takes a lot of focus to isolate them 100% for me. We'll have to see how things go in a week or so i should see a small change.

Almost done with ReBoot, stuff is amazing my libido has been insane/Strength increasing and i am making great progress!
 
thetinyguy said:
Did Legs today, focused on lighter weights since my back is still fried. I think i will alternate heavy squats with a lighter/machine less back loading type session after to allow for maximum recovery and better results due to different loads as well as to hit the muscle with different stimulus. Doing this for upper body as well with 8-10 one workout and then 20+ the next. I haven't manipulated the reps so far since i started upper/lower split so this could be great for growth!

Safety Bar Squat: 155 x 5,5 205 x 6
Hack Squat: 1 PPS x 60, 2PPS x 30
Seated Leg Curl: 150 x 30
Standing Calve Raise with Knee's Locked: 40 x 12,10 30 x 8,8 Super slow(calves were shaking like crazy)
Super set with donkey raise and standing bw raise

My theory right now that is more than likely true is: I can bet that people with tight hamstrings probably have bad calves most of the time? Makes perfect sense to me because They absorb the tension you are trying to transfer to your calves. I barely used any weight today but kept my knees locked and did really slow reps. They BLEW UP! It takes a lot of focus to isolate them 100% for me. We'll have to see how things go in a week or so i should see a small change.

Almost done with ReBoot, stuff is amazing my libido has been insane/Strength increasing and i am making great progress!
Click to expand...

so you think the weight from the standing calve raise is directed to the hamstrings if knees are bent too much?
 
John Smeton said:
so you think the weight from the standing calve raise is directed to the hamstrings if knees are bent too much?
Click to expand...

Yes but only if they have tight hamstrings/no flexability, I think people can get away with it if they have good flexability but a tight muscle will absorb all the tension instead of the one you are trying to target in my opinion.
 
Todays leg session:
Leg Press Squat Machine Plate loaded: 3PPS x 20, 4PPS x 20, 5PPS x 20, 6PPS x 15,7 *PR's*
Single Leg Curl Emphasis Peak contraction: 40 x 12,10,8. 30 x 12,10
Seated Leg Curl 205 x 20, 285 x 20 + Partials
Standing bodyweight calve raises super slow: 12,10,10,8,6

Rest periods were under 1 minute to maximize blood flow, emphasis is on quads for now. Spent a ton of time doing really heavy Romanian Deads for hamstrings so i'm bringing my quads up to balance them out. Calves as well!
 
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