thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

TurningGreen said:
Dude you're so pumped it's making me pumped ha! I think I'll go do some push-ups!!

http://anabolicminds.com/forum/primordial-performance/177113-4wk-androhard-androlean.html
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GOOD THAT'S EXACTLY WHAT I WANT TO DO TO EVERYONE!! Cable Crossovers are my new favorite chest exercise, it's such an intense contraction feeling it's wild and i like to do them pulling my arms forward like a normal fly, I see a lot of people doing them down and across. I tried to go straight out in front of me and across i felt it a ton better.
 
Chest/Shoulders/Tri's 7/1/11
Duration: approx. 1 hour 45 min.
Mood: Very happy to do these new exercises and more overall volume, I feel like at first smaller amounts of volume worked but i feel i have more in me for C/S/T's so i just went all out today.
Energy: Solid, very focused and excited.
Other notes: My main focus today was to get all the movements down, Just all this extra volume did everything in for the day. After i smash the first 3 exercises i tend to start losing some focus, I can still push really hard but after i ran through a few exercises i would just concentrate as hard as i could on contracting the muscle. With the initial heavy compound movements down i feel i'll benefit more from just focusing on the new exercise movements with control and precision.
Lifts:
Slight Incline DB Press- Got another 5 sets in of this today, I also started pressing with my elbows out just a little bit more. This weird arch you have to do when tucking your elbows makes me lose sight of what i'm actually contracting. I know it is supposedly going to "save" my shoulders but i want my upper chest to grow and that's what i'm here to do.
30 x 50 *PR*
45 x 10
50 x 10
60 x 11 *PR* +1 Rep
70 x 10 *PR* +4 Reps
Decline Bench- Decided to just hit the heavy set and hit the high rep lockout set.
175 x 50 *PR* Rest/Pause utilized and held last rep. The fact i was in decline the entire time made it harder because all the blood was rushing to my head, When i finished the set my eyes were bloodshot :angryfire:
195 x 10 - This was a mistake set, i thought this was the weight i used last week -_- I don't mind though all these new exercises were awesome.
225 x 9 *PR* +3 Reps Was very happy to get this considering last week i couldn't even budge on 6 reps. Progress is prominent!
Cable Crossovers- Now my favorite chest isolation exercise, In my opinion DB fly's don't even come close! Did these very controlled. Next time i'm going to add 2 more sets in, if i had it my way i would have done 10 sets of these but i knew i'd need the energy for the rest of the session.
40 x 10 *PR*
45 x 6 *PR*
Seated Barbell Overhead Press(Strict)- My goal for this added exercise was to use more control and considering i'm using dumbbells too, i'm getting the best of both worlds. Felt awkward at first but got it down.
65 x 13 *PR* Never done these before yes i know i'm super weak!
95 x 6 *PR*
Notes: I like the feel of this exercise.
Seated DB Overhead Press- Couldn't get a new heavy PR..not sure why but again who really cares with all this new volume!
30 x 18 *PR*
50 x 9 - 1 less rep but considering i added in BB OH Press i think i would have gotten it if i did it first. Anyways, no excuses for next workout!!
DB Laterals- The best exercise of all time haha
15 x 70 *PR* Had to take a few super mini breaks lasting about 2-3 seconds..
35 x 22 *PR* +4 Reps
50 x 20 *PR* +8 Reps
55 x 11 *PR*
Close Grip Bench Press(Strict)- This is such an awesome exercise, Felt my triceps literally get engorged with blood and they looked nasty pumped up. Definitely making this a staple!!
95 x 11 *PR* Slow and full ranged because my elbows are tucked in so much, It's kind of goofy how the bar travels up since its a wide arch.
115 x 5 *PR*
Notes: Favorite next to Xovers!
Dips- 1 Set mostly to acclimate the new volume for tri's, I don't want to tear anything :(
BW x 6
Notes: No improvement..
Decline Skullcrushers- So awesome!! Barely used any weight but felt it really well in the long head of the tricep which is the one I've been striving to develop more.
20 x 20 *PR* Used CLOSE grip
40 x 8
40 x 10 *PR*
EZ Bar Push Downs- FINISH THEM!! (Mortal Kombat reference) :D
50 x 16
75 x 9 *PR* Rest/Pause utilized.

Pre-Workout: 1 scoop GNC N.O. Loaded in not so good tasting blueberry... Good energy though!
Intra-Workout: 4 scoops RecoverPRO lemon flavored goooooooood
Post-Workout: 10G Dymatize Creatine, 4 scoops EAS Whey
Afterthoughts: Great workout today, it was really tough but i stuck through it! Also today for some reason i find myself in a verryyyy high protein amount so far. I had a ton of BCAA's today but they're saving me a ton of money since i have 6 tubs of RecoverPro, i mean what supplement can you honestly be confident enough to buy 6 tubs of? Anyways i'm gassed right now and i'm going to bed. Will throw up the calories/protein for the day!
TRAIN HARD

-thetinyguy
 
Diet Breakdown 7/1/11
Calories:2800 (Possibly 3000 today was kind of all over the place i went to a fireworks festival and had a beer so kind of unsure, Still under maintenance!)
Protein: In the range of 350 - 400+ Grams, I've got 439G down right now but i'm finding it hard for myself to believe. I know 10G BCAA's = 40G Protein but sheesh this is a ton!
Notes: Even though RecoverPro tastes great, i need to chill out on the stuff! haha :D
 
Hey bro not sure if you saw this or not but AI Nutrition has a 50% of EVERYTHING sale going on...I took full advantage (threw in some recover pro too since ya talked it up ha!)

Check it out

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TurningGreen said:
Hey bro not sure if you saw this or not but AI Nutrition has a 50% of EVERYTHING sale going on...I took full advantage (threw in some recover pro too since ya talked it up ha!)

Check it out

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I got something in the mail about it but the thing that sucks is i'm still short on cash right now. :( I really want to try TestoPro and some of that new stuff but i guess i'll just have to wait.. But i'm still super happy i have these 5 tubs left of RecoverPro because they help a sh*t ton, helps me hit my protein for the day without excess calories as well. :)
 
Will be posting up progress pic's later today! I see a difference in my waist and i see some more detail in my legs. I can't wait until i get super lean this will be the first time ever, it'll take a little while but it doesn't bother me :D
 
Hmmm I didn't catch that either. I know bcaa help with protein synthesis, but I dont see any protein in the recoverpro matrix.
 
"well anabolic wise you are probably looking at about 20-30g of BCAA being equivalent to 90g protein in terms of stimulation of MPS." Layne Norton PH.D
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I know it sounds goofy but it does make sense, John Smeton also gave me very similar numbers as well. So that's where I've been figuring my numbers and i have been growing so i believe they're accurate :D

So to be honest i think whey/casein/food proteins are good but if your on a budget BCAA's are way more efficient in the sense they provide more protein synthesis for less $$. Food and protein are still good though! I have a mixture of both.
 
I use the lower end of Layne's numbers, I think when he says 20-30g of BCAA he means that say one BCAA supplement has less leucine? For now i'm just going 10G RecoverPro = 40G Protein John Smeton from AI gave me this number too so i believe it, Servings are 6G so say you have 3 scoops that would be 18G BCAA the equivalent to 72G Protein in terms of Protein synthesis. More than one way to skin a cat :D
 
First Pic is today 7/2/11 (Forgot to weigh myself this morning) After carbs/creatine/water
Second Pic is 2 weeks ago. 6/18/11 No carbs/creatine

I see some small improvements, i should have picked better lighting for these but i'll just go with it for now. Love handles are smaller, arms/chest/shoulders/forearms look fuller. Very miniscule changes fat wise but i do feel different, My goal isn't to drop BF extremely fast anyways, my goal is to get stronger while cutting which is a great success so far. I have a very good feeling that after i'm done dieting my body is going to respond very well to extra calories. I'm happy with my progress thus far!
 

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Diet Breakdown 7/2/11
Calories: 2500
Protein: 355 Grams

Tomorrow: Leg Day!
 
You want to know what's badass? I added 50lbs to my squat in 1 week ;) Pushed even harder today!! At one point on leg extensions i felt this tiny little tear feeling but i'm 100% it's scar tissue because it felt very similar to when i felt it in my calf when stretching. I love squats so much, i had to dig deep to improve but i love doing it because i prove to myself every workout that there is more to me than i know. :) Will post numbers later!
 
Leg Day!! 6/27/11
Duration: approx. 1 hour 40min.
Mood: Anxious to see how i would do this week with full squats!
Energy: Very high once again.
Other notes: For some reason i got almost an adrenaline like feel before squatting today, i couldn't control my breathing very well and i started to feel very antsy. It was the craziest feeling ever, i literally felt like i wanted to rip the bar in half.
Lifts:
Barbell Back Squats- in Power Rack with safety pins set at 4th pin. Pushed VERY hard today and added 50lbs on my full squat from last week :firedevil:
135 x 20 *PR* +4 Reps
155 x 20 *PR* +14 Reps, This was the set i proved i have more in me, I sounded like i was being tortured in the corner of the gym, My breath was rapid and my eyes bloodshot but i kept pushing forward. No doubt i can go farther.
185 x 10 *PR* I actually thought this was 175! Haha
205 x 4 *PR* This set was last too! I honestly think i could get 10-20 if i hit it 2nd set in!
Notes: Got improvement? :D Felt a lot more comfortable with these this week.
Lying Leg Curls- Pretty tricky to bust out some more PR's on this after a hard 4 sets of squats.
90 x 20 *PR* +5 Reps
105 x 13 *PR* +1 Rep
120 x 10 *PR* +3 Reps
Seated Leg Extensions *Plate Loaded*- These are hard, Rest/Pause, Held peak contraction, Emphasized negatives..
255 x 6
260 x 6 *PR* +1 Set
260 x 20 *PR* Rest/Pause utilized with held contractions.
Notes: Still sticking with sets until i can get 6 reps!
45 Degree Seated Calve Raises- Stayed in heavy sets with last rep static holds. Didn't burn as much but i used heavier weight + more controlled reps.
195 x 22 *PR*
195 x 15
195 x 12
195 x 10
195 x 8
150 x 8
Notes: Seeing a difference in my calves from these :D

Pre-Workout: GNC N.O. Loaded 1 Scoop - 1 MORE SERVING LEFT!!
Intra-Workout: AI RecoverPro 4 Scoops
Post-Workout: 10G Dymatize Creatine, 4 Scoops EAS Whey
Afterthoughts: Not a lot today, just a simple goal to get in and try as hard as i possibly can. You'd be amazed how much you can accomplish JUST by trying harder!! Easier said then done though... It takes a lot of guts and determination, it'll hurt/burn/ache but it's worth it all in the end. There is literally no limit to how hard you can try because just doing more and more each week will put you on an entire different level than everyone else and will show on your physique.
TRAIN HARD!!

-thetinyguy
 
Diet Breakdown 7/3/11
Calories: 3140
Protein: 341 Grams

Tomorrow: 4th of July BBQ!! :)

Enjoy it!
 
Diet Breakdown 7/4/11
Calories: 2650 *Approx* Today and yesterday were pretty crappy days for my diet because of a party and a bbq today. Tomorrow i'll be right back on track, I did run around a lot today for about 3 hours playing catch with frisbee's and footballs so i'm not too worried about hitting this today.
Protein: 316 Grams

Tomorrow: Back/Bi's, Feeling ready to go!
 
Today was another extremely successful session, added weight to all exercise AND added sets! Was in the gym for about 2 Hours 30 Minutes today with no problems at all. I can feel my body adapting to the extra volume it's awesome, That whole "YOUR TEST LEVELS DROP AFTER 45MIN - 1 HOUR SO STOP THEN BECAUSE CORTISOL LEVELS INCREASE" is absolute horse sh*t at least for me, more volume is equaling BETTER lifts and MORE endurance. I might need a week off in a month or so but that's no big deal what so ever. An example is 2 Weeks ago i had a rough time with 1 arm db rows with 130lb dumbbells for 12 with rest/pause and now i sailed through 3 sets of 130 with the first set me KILLING my old PR with 130 x 14 both arms and only a few reps i needed rest pause, So a MAJOR improvement even considering i smashed my pull-up pr's as well. Posting up numbers soon!
 
Back/Bi's 7/5/11
Duration: approx. 2 hours 30 min.
Mood: Happy to get to training!
Energy: Very good, sustained it through the entire workout.
Other notes: Added sets to exercises and increase the weight as well, Contrary to popular belief i seem to be improving better with more and more volume!
Lifts
Assisted Overhand Wide-Grip Pull Ups- Straps used. Getting very close to unassisted!!
-100 x 9
-40 x 7
-30 x 12 *PR* Utilized 2 Negatives.
-20 x 12 *PR* +3 Reps +1 Negative.
Notes: I was planning on trying unassisted today but i had a weird feeling in my shoulder so i decided to stick with assisted for another workout. Also usually i drop down to a 6 rep set but as mentioned my shoulder was bothering me.
Assisted Hammer-Grip Pull Ups- Straps used.
-60 x 9
-50 x 10 *PR* +1 Negative.
-40 x 10 *PR*
Lat Isolation Pulldowns(Using Ab Straps)
120 x 50 *PR* +20 Reps, My guess is because i didn't do lower rep sets on pull-ups is why i improved on these either way very satisfied.
140 x 20 *PR*
160 x 15 *PR* +4 Reps
170 x 11 *PR*
1-Arm DB Row (Leg on bench)- Feeling really strong at this point!
130 x 6
130 x 8
130 x 14 *PR* +2 Reps
Notes: +2 Sets!
DB Shrugs- Did higher reps today.
70 x 50 *PR*
100 x 26 *PR* +10 Reps
DB Concentration Curls- Rest pause and negatives utilized.
20 x 64 *PR* Done standing these are money makers so far!
30 x 14
40 x 4
50 x 5 Negatives. *PR*
Standing Barbell Wrist Curls- Weight is total of 45Lbs bar + plates.
65 x ? *PR* Did something different today, i consider this a HELL set haha Pretty much what i did was rep out as many as i could then hold the last rep, set the bar down for 3-5 seconds and crank out more. Tried to get around 150 it sucks so much but i really don't think there's anything beyond this that will make them grow as far as rep wise.
Standing DB Hammer Curls- 3 Sets today!
50 x 10
50 x 10
50 x 23 *PR*
Notes: +1 New set and +1 Heavy set.
Rope Row (AKA Face Pull)- I did a variation of these but i pulled down a little more to hit the teres major/rear delt felt awesome. Slow and controlled.
40 x 14 *PR*
45 x 12 *PR*
EZ Bar Cable Curls- Slow and controlled.
70 x 6
75 x 8
75 x 10 *PR*
Notes: +1 Set

Pre-Workout: GNC N.O. Loaded 1 Scoop, Finished the tub today! From now on i will be using Nutrex Hemo-Rage Ultra Concentrate!
Intra-Workout: 4 Scoops AI RecoverPro Lemon flavored.
Post-Workout: 10G Dymatize Creatine, 4 Scoops EAS Whey.
Afterthoughts: With today being pretty much my longest workout to date, I feel i should note exactly how i felt/performed today as it dispels a lot of this "Overtraining" controversy. First i'll say I've WORKED UP to this level and it's been months and months of gradual increase in volume. I also feel I've gotten stronger gains while cutting then when i actually bulked using volume a little below what i'm currently using. As crazy as this sounds i see a ton of difference in the past 2 weeks in how i perform on longer sessions, i think if i actually had some kind of carbohydrate to sip on during a workout that i could train way longer. I've decided that i'll stick with this 1 on/1 off training style so i have a day to recover for the next workout. I'll gradually increase volume as time goes on as long as i still see progress. My arms seem to be responding a lot better with this extra volume as well! The fact i'm making better strength gains while even in a calorie deficit is making this impossible to ignore, If i was on a small caloric surplus i really could see myself blowing up again! Either way i'm sticking to this while increasing volume slightly/weight slightly, I'm leaning out as time goes on as well! It feels good that i'm really close to having abs but i will still pursue sub 10% BF levels before i get ready to experiment with some extra calories.
CHEERS!

-thetinyguy :cool:
 
Diet Breakdown 7/5/11
Calories: 2770
Protein: 332 Grams

Tomorrow: Rest Day :squint: (Want to train...)
 
thetinyguy said:
Diet Breakdown 7/5/11
Calories: 2770
Protein: 332 Grams

Tomorrow: Rest Day :squint: (Want to train...)
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Recovery is about 1/2 the "battle" bud. Just think of it as time to let the storm gather so you can unleash your fury once again!
 
taman6886 said:
Recovery is about 1/2 the "battle" bud. Just think of it as time to let the storm gather so you can unleash your fury once again!
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Yeah i hate it sometimes but i know its best to have! I love unleashing the fury on the iron too really good analogy.

Tomorrow i'm gonna up the volume more on Chest/Shoulders/Tri's and see how it goes. I feel like the more i do the faster i'm recovering for some reason.
 
thetinyguy said:
Diet Breakdown 7/5/11
Calories: 2770
Protein: 332 Grams

Tomorrow: Rest Day :squint: (Want to train...)
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I have these days soo bad(like today) but many many times its the days off that do us better and we actually grow more. Of course when nutrition is just right for recovery- enough calories, you are taking a lot of supplements and recovery aids-you can train more often. keep up the good work Nick

what do you notice from AI Sports supplements thus far?
 
John Smeton said:
I have these days soo bad(like today) but many many times its the days off that do us better and we actually grow more. Of course when nutrition is just right for recovery- enough calories, you are taking a lot of supplements and recovery aids-you can train more often. keep up the good work Nick

what do you notice from AI Sports supplements thus far?
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Definitely, I'm still looking for a stupid job so my money is getting tight and RecoverPro is helping me out a lot Protein/BCAA wise considering i can't put as much money into whey now. So far I've noticed faster recovery from workouts, quicker strength gains and better workouts as i sip on it during my training. I'm really glad i have a bunch of this stuff right now, Lemon is a really great tasting flavor and i enjoy drinking it while training or even just around the house. I really hope i can get an opportunity to log in some stuff from AI in the future if possible. I plan on running a bottle of TestoPro soon when i have the money to see how my body reacts to a test-booster and see if i experience any side effects and strength gains in which i will log in great detail like i have here. :D

Also I've found myself re-reading Arnold's Encyclopedia Of Bodybuilding over a few times and i'm going to aim to increase my volume per workouts to 5 sets/exercise. I may do this gradually or try it all at once but well see tomorrow. I am very very hungry right now to progress and i find myself feeling like i can do more than what i am now to accomplish my goals. These workouts may start to get pretty long but the day completely off will reward me in the best way, It would be a complete contrast from a training day as well. I'm gonna give it a shot, i really want to become inspiring and of course it won't be easy but i'm not afraid that i'll over train or anything because I've seen nothing but positive things from more volume so far. I stick with beating PR's for about 2 sets then the rest i just focus on really controlled movements. I CANNOT WAIT FOR TOMORROW!
 
Diet Breakdown 7/6/11
Calories: 2670
Protein: 280 Grams

Tomorrow: Chest/Shoulders/Tri's
 
So every time last night that i woke up i was thinking about this workout today. I'm gonna go for 5 sets/exercise which will make this a 50 Set session.. I don't plan on using heavy weights for this either, those extra 2-3 sets i'm going to focus on maximum pump. I know people cry overtraining over this but how the hell will you know unless you TRY?? Here's an article that motivates the **** out of me and the funny thing about it is i read it just in time for starting this higher volume training, Invalid Link Removed Over 6 months ago i had no intention in setting myself up so good for this. Sometimes i feel like everything comes to me at the PERFECT time when i need it, my instincts are tending to reward me and i know this is something i just have to do. When i have a job i may not have the time for this much of an enduring workout so i HAVE to give it a shot today. Will update post-workout! :firedevil:
 
THE 50 SET C/S/T DAY WENT AMAZING!!! Strength shot up a ton on Inc DB presses!!! Got it all done in 2hours 30min. which is EXCELLENT because it usually takes me about 2 hours for a normal session which is 23 sets, So i upped the intensity almost TWOFOLD!! Will post numbers later i need to relax i'm wiped out!
 
thetinyguy said:
THE 50 SET C/S/T DAY WENT AMAZING!!! Strength shot up a ton on Inc DB presses!!! Got it all done in 2hours 30min. which is EXCELLENT because it usually takes me about 2 hours for a normal session which is 23 sets, So i upped the intensity almost TWOFOLD!! Will post numbers later i need to relax i'm wiped out!
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Maybe I have not been following as well as I should have, but you are trying to get lean... right? You aren't actually trying to build muscle with this routine, are you?
 
ScottyDoc said:
Maybe I have not been following as well as I should have, but you are trying to get lean... right? You aren't actually trying to build muscle with this routine, are you?
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Both ;) And it's working great so far! Strength is skyrocketing and visually can see more density/definition very slowly but working. :angryfire:

Review Of Finaflex Grape Tsunami Cellshock Sample!

Packaging: 10/10 Described product very well and has good quality packaging.
Powder was purple! Smelled very good. Also came with descriptions of products/what they do.

Taste: 9/10 Tasted excellent! I usually do not like Grape supplements but this one took the cake it was easy to drink and refreshing!

Mixability: 10/10 Mixed very well, no foam or anything on the top was ready to drink right outta the blender :)

Effectiveness: 10/10! It is now approx 1 hour PWO and i feel really good right now! I am a little tired but i have no doubt that Cellshock is helping me recover already. I felt all the water get sucked back into my muscles from the creatine/glutamine!

Overall: 9/10 Excellent! Will definitely look into Finaflex products! I do still have Pro Xanthine 500-XT and N.O. Ignite samples that i'll review. So far this company is screaming quality to me so i have no doubt in these other samples to deliver!
 
Chest/Shoulders/Tri's 7/7/11 PUMP UP THE VOLUME ARNOLD STYLE (5 Sets/Exercise)
Duration: approx. 2 hours 30 min.
Mood: SO EXCITED FOR THE MOST BRUTAL WORKOUT OF MY LIFE.
Energy: Hemo-Rage UC is in one word: AWESOME, gave me a ton of focus,energy and stamina.
Other notes: Today i went from doing my normal 26 sets to going to 50, Now you may call this "crazy" or "over-training" but this was probably the best workout I've ever had. Every time I've added volume i see nothing but GOOD results! The only problem is it takes a while to do sessions and afterwards your completely spent. I have 100% faith in my recover ability to get me 200% by next week. Again if you don't have anything positive to contribute then don't bother because it's WORKING FOR ME. If i need to i may take a day off, no big deal! The extra sets i just spent using perfect form and squeezing the crap out of the muscle! My MAIN focus today wasn't even to break PR's but to adjust the volume so my body can get more accustomed to it, once i do this for another week or so i'll worry about increasing the weight.
Lifts:
Slight Incline DB Press- Holy big improvement, felt so strong on these it was nuts! I know for a fact it was from the added volume last week too because i went from making pretty small improvements to making BIG ONES.
50 x 20 *PR* +10 Reps
70 x 5
70 x 10
80 x 9 *PR*
80 x 13 *PR* This is +10lbs/Hand increase AND i hit 3 more reps than i did with 70 with GREAT form!
Notes:These were surprisingly easy, got an insane chest pump after all these sets too. No change in number of sets as i did 5 last week.
Decline Bench- Did 1 set of lockouts and 4 sets of normal decline.
125 x 8
155 x 7
195L x 50 *PR* +40 Reps, This was the lockout set. Utilized Rest/Pause.
235 x 5 *PR*
235 x 9 *PR*
Notes: +2 Sets on this exercise from last week.
Cable Crossovers- Amazing chest contractions from this exercise.
35 x 8
35 x 20
35 x 10
40 x 8
45 x 8 *PR* +2 Reps
Notes: Some of these i did very slow, some i did fast and some i got a gigantic stretch by pausing at the bottom. +3 Sets on this exercise from last week.
Seated Barbell Overhead Press(Strict)- Started going to chest to work on my strength of the bottom of pressing movements.
65 x 12
65 x 13
45 x 15
65 x 10
95 x 8 *PR* +2 Reps
Notes: +3 Sets on this exercise from last week.
Seated DB Overhead Press- Concentrated on just squeezing the front delt.
25 x 9
30 x 6
35 x 10
40 x 6
50 x 5
Notes: +3 Sets on this exercise from last week.
DB Laterals- STILL the best exercise of all time!
15 x 100 *PR* +30 Reps
25 x 13
30 x 10
40 x 14
55 x 20 *PR* +9 Reps
Notes: +1 Set on this exercise from last week.
Close Grip Bench Press(Strict)- Still acclimating to the new volume so not a lot of PR's on this.
65 x 14
95 x 8
95 x 10
95 x 10
115 x 7 *PR* +2 Reps
Notes: +3 Sets on this exercise from last week.
Assisted Dips- Absolutely needed assistance at this point!
-50 x 8
-70 x 7
-90 x 8
-100 x 6
-120 x 14
Notes: +4 Sets on this exercise from last week.
Decline Skullcrushers- Focused on more of the stretch in this movement today. Varied my grip from close to medium.
20 x 12
20 x 15
40 x 6
40 x 6
40 x 8
Notes: +2 Sets on this exercise from last week.
EZ Bar Push Downs- ALMOST DONE!! Varied my grip again, some super wide, some medium, some reverse and some close.
35 x 20
40 x 13 (Wide)
45 x 11
35 x 7 (Reverse)
80 x 10 *PR* Utilized Rest/Pause.
Notes: +3 Sets on this exercise from last week.

Total increase in sets: 24! *PR* :D


​Pre-Workout: Nutrex Hemo-Rage UC 1 Sample Packet *Putting up review later* Worked amazingly!!
Intra-Workout: AI RecoverPro 5 scoops today considering the duration of training.
Post-Workout: Finaflex CellShock Sample (See above review!), 4 Scoops EAS Whey.
Afterthoughts: I'm so proud of myself for taking that next step in training today, The thing is i'm willing to do what others won't because i want to be an inspiration to all. To become something that hasn't been see before, you need to DO something that hasn't been done before. I'm putting the effort in that i feel is necessary for my own improvement, it may not be what everyone else does but i'm not like everyone else in the first place. These next weeks are going to be a major turning point into my training and dedication. I will prevail no matter what and i will never freeze upon failure, I've had workouts where i didn't improve but then the next week BAM a bunch of new PR's because simply i REFUSE to quit and i REFUSE to do the absolute minimum that's needed because every time i have done a workout i know that there's something inside me that is telling me to keep training and pushing myself, to keep furthering myself conditionally and mentally. This type of training is what propelled past champions such as Serge Nubret, Arnold and Tom Platz. In a world that screams "over-training" thetinyguy DIVIDES AND CONQUERS!
Train your ass off and make it count!

-thetinyguy
 
I also advise anyone who is interested into taking their training to the next level to consider reading this article by John DeFendis, A former MR. USA who trained along side one of the hardest training guys on the scene in the golden era of bodybuilding: Steve Michalik. This takes you through John's shoes and showed what him and Steve did back in the day to make herculean-like physiques that continue to inspire people to this very day. This gives you great insight into just how hard these guys trained and how much they dedicated themselves. It also shows how important mental focus, mental drive and mental instability play a part of an incredible physique. Plus for the way Steve trained he was one of the FEW bodybuilders to actually beat Arnold on stage, his training style is similar as well..
Enjoy..
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Epic laundry list of lifts! Killing the PRs! Keep it up bro. Im pretty pumped about lean gains, hope it helps me smash the fat!
 
TurningGreen said:
Epic laundry list of lifts! Killing the PRs! Keep it up bro. Im pretty pumped about lean gains, hope it helps me smash the fat!
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LOL, Next week should be even better! Hell yeah no doubt it'll help you hit your goals. So excited to get lean, It's happening very slowly for me but i'm more than happy with it. :)
 
Diet Breakdown 7/7/11
Calories: 3090
Protein: 390 Grams
 
Morning after New Volume: All i can say is WOW i'm sore!! This is on par with how sore i would get when i first started training, i literally can feel all the water in my muscles right now it's crazy. Today will be spent resting and swimming (pool party) so that should help flush the waste in my muscles away. Other than the soreness i feel good, excited for leg day tomorrow! I might add in an exercise depending on how my legs feel but as of right now they feel really good no soreness or anything uncomfortable, Also yesterday i was walking through the house about to go to bed when i actually saw my legs in the mirror. I literally freaked out because i can see a difference in my quads already from full squats! Hamstrings are slowllllly starting to grow so if i add an exercise tomorrow it'll most likely be stiff legged deadlifts.
 
Diet Breakdown 7/8/11
Calories: 3000 (approx)
Protein: 303 Grams

Tomorrow: LEG DAY!!
 
Today i will be adding 2 exercises to my leg day, For this workout i'm just going for "Feel" to get that mind/muscle connection with the exercise. They will be Stiff legged deadlifts and leg presses, No ridiculous weight today with them but i will be going all out on squats. :sgrin:
 
Well that session was pretty much perfect! I also realized a lot of people advocate high volume for legs and mine have grown very well from lower end volume (Around 16 sets) and today i at least DOUBLED that! Did SLDL's with perfect form and felt it all in my glute/hamstring area! My new favorite exercise for legs without a doubt, As for leg press i just went ALL the way down literally to the safety pins without any knee pain what-so-ever. Felt an awesome stretch from them as well. In this next month i have no doubt in my mind at ALL that my physique is going to change drastically!! Mind>Matter!! Will post workout later!

And on a side note: i really don't understand why people hate volume training so much. Yes, i am increasing the weight every workout AND getting stronger WHILE increasing my work capacity/recover ability. Do you honestly see people going balls out on 1 set? Fck no you don't so honestly i think people just want to make excuses why they are not achieving they're goals. I've never been this conditioned and strong EVER and i'm in a calorie deficit what does that tell you?? YOU GET WHAT YOU PUT IN IS THE BASIS IN WHICH ALL SUCCESSFUL ACCOMPLISHMENTS ARE OBTAINED! LET ME INSPIRE THE SHYT OUT OF YOU TO GET YOUR MIND RIGHT AND BE THE BEST YOU CAN POSSIBLY BE! NO MORE EXCUSES! :saevilw:
 
thetinyguy said:
Well that session was pretty much perfect! I also realized a lot of people advocate high volume for legs and mine have grown very well from lower end volume (Around 16 sets) and today i at least DOUBLED that! Did SLDL's with perfect form and felt it all in my glute/hamstring area! My new favorite exercise for legs without a doubt, As for leg press i just went ALL the way down literally to the safety pins without any knee pain what-so-ever. Felt an awesome stretch from them as well. In this next month i have no doubt in my mind at ALL that my physique is going to change drastically!! Mind>Matter!! Will post workout later!

And on a side note: i really don't understand why people hate volume training so much. Yes, i am increasing the weight every workout AND getting stronger WHILE increasing my work capacity/recover ability. Do you honestly see people going balls out on 1 set? Fck no you don't so honestly i think people just want to make excuses why they are not achieving they're goals. I've never been this conditioned and strong EVER and i'm in a calorie deficit what does that tell you?? YOU GET WHAT YOU PUT IN IS THE BASIS IN WHICH ALL SUCCESSFUL ACCOMPLISHMENTS ARE OBTAINED! LET ME INSPIRE THE SHYT OUT OF YOU TO GET YOUR MIND RIGHT AND BE THE BEST YOU CAN POSSIBLY BE! NO MORE EXCUSES! :saevilw:
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If you like the SLDL, try some tight Romanian Dead lifts Tiny.
 
thetinyguy said:
Well that session was pretty much perfect! I also realized a lot of people advocate high volume for legs and mine have grown very well from lower end volume (Around 16 sets) and today i at least DOUBLED that! Did SLDL's with perfect form and felt it all in my glute/hamstring area! My new favorite exercise for legs without a doubt, As for leg press i just went ALL the way down literally to the safety pins without any knee pain what-so-ever. Felt an awesome stretch from them as well. In this next month i have no doubt in my mind at ALL that my physique is going to change drastically!! Mind>Matter!! Will post workout later!

And on a side note: i really don't understand why people hate volume training so much. Yes, i am increasing the weight every workout AND getting stronger WHILE increasing my work capacity/recover ability. Do you honestly see people going balls out on 1 set? Fck no you don't so honestly i think people just want to make excuses why they are not achieving they're goals. I've never been this conditioned and strong EVER and i'm in a calorie deficit what does that tell you?? YOU GET WHAT YOU PUT IN IS THE BASIS IN WHICH ALL SUCCESSFUL ACCOMPLISHMENTS ARE OBTAINED! LET ME INSPIRE THE SHYT OUT OF YOU TO GET YOUR MIND RIGHT AND BE THE BEST YOU CAN POSSIBLY BE! NO MORE EXCUSES! :saevilw:
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I agree the mind is a powerful thing. Something I have to interject is Intensity has to be built up..you wont see the kind of intensity a train person can generate if hes been training hard and heavy with intensity for 10 years then a beginner that has been been training 2 years. It takes time to learn how to crank out that kind of intensity

that said you can not go all out every workout. cycling intensity is important and some days if you feel fatigued its okay to go higher reps less sets or whatever. seriously ive had my share of injuries (serious one) from going balls out all the time every workout and not giving myself a break sometimes and cycling intensity and listening to my body enough
 
John Smeton said:
I agree the mind is a powerful thing. Something I have to interject is Intensity has to be built up..you wont see the kind of intensity a train person can generate if hes been training hard and heavy with intensity for 10 years then a beginner that has been been training 2 years. It takes time to learn how to crank out that kind of intensity

that said you can not go all out every workout. cycling intensity is important and some days if you feel fatigued its okay to go higher reps less sets or whatever. seriously ive had my share of injuries (serious one) from going balls out all the time every workout and not giving myself a break sometimes and cycling intensity and listening to my body enough
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I agree with that completely, some days i don't get a PR and i don't mind because i know it's just my body saying hey give me another workout! Like for leg extensions yesterday i only used like 100lbs which is less than half of what i usually used but i squeezed the crap out of the reps and made them work.

 
Leg Day!! 7/9/11
Duration: approx. 2 Hours
Mood: Motivated!
Energy: HEMO RAGEEEE
Other notes: Increased volume and added 2 new exercises @ 5 sets each.
Lifts:
Barbell Back Squats- in Power Rack with safety pins set at 4th pin.
185 x 20 *PR* +10 Reps
205 x 8 *PR* +4 Reps
225 x 2 *PR*
Stiff Legged DeadLifts- in Power Rack with pins set at last pin, my hamstrings are very tight so this prevented me from pulling/tearing anything and i felt a really good contraction/stretch.
95 x 16 *PR*
115 x 10
115 x 12
115 x 14 *PR*
135 x 14 *PR*
Notes: Did these really slow and focused on stretch/contraction.
Leg Press- Did these with CRAZY ROM i went all the way down to the safety pins, literally you cannot go any farther down! No knee pain or anything and i'm 6 foot 4. Used a variety of foot positions.
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Notes: These weren't extremely challenging but hard enough so that i did feel it in my legs along with an insane stretch. Added volume i figured would be good enough.
Lying Leg Curls- 5 Sets
60 x 12
90 x 10
105 x 20 *PR* +7 Reps
120 x 11 *PR* +1 Rep
135 x 4 *PR*
Seated Leg Extensions *Plate Loaded*- Light weight today and just squeezed a lot.
90 x 16
100 x 8
125 x 8
125 x 10
125 x 12
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and seated today, supersets one right after the other then a 30 second rest then restart.
95-110 x 8-10 Reps x 4 Circuits = 8 Sets, Also focused on getting a calf pump and then concentrating on stretching.
210 x 16 *PR* Did this set on the 45 Degree Seated, Also held last rep.

Pre-Workout: Hemo-Rage UC 1 Serving, Stuff works so good probably my fav. preworkout so far.
Intra-Workout: AI RecoverPro 5 Scoops
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine and 1 Cup Prunes for Carbs.
Afterthoughts: Great workout love SLDL's and Leg Presses, For those exercises i'll concentrate more on the feel for the next weeks. I'll go up in weight but not so much as i normally would. I want to see how my body adapts to this new volume, My legs are so sore it's not even funny but well worth it. Not too much really to note today i just pushed very hard.

-thetinyguy
 
Diet Breakdown 7/9/11
Calories: 2800
Protein: 364 Grams
 
Diet Breakdown 7/10/11
Calories: 2400
Protein: 310 Grams

Tomorrow: Back/Bi's! Adding some sets, will stick with the exercises i have for now.
 
Today was an absolutely incredible workout, Up to BW Pull-ups now and 140lb 1-Arm DB Rows WITHOUT rest pause. Workout was EXHAUSTING but damn i feel so good right now knowing i just conquered a monumental workout (It lasted 3 Hours!! Even with me taking shorter rest intervals) Also a random guy saw me training and just GAVE me his Valeo Weight belt! I'm glad people are starting to take notice but all i want is to show them that you CAN do whatever you set your mind to! Will post numbers soon :)
 
Back/Bi's 7/11/11
Duration: approx. 3 Hours 10 Minutes
Mood: Very focused and determined.
Energy: Non-jittery and high thanks to Hemo-Rage UC
Other notes: Moved it up to 50 Sets! Felt incredible!
Lifts
Assisted/Unassisted Overhand Wide-Grip Pull Ups- Straps used. After a couple more workouts i should be in weighted pull-ups! :)
-80 x 11 *PR* +4 Reps
-40 x 11 *PR* +2 Reps & 2 Negatives
-20 x 5
BW x 5 *PR* Used 3 Negatives
BW x 10 *PR* Used 4 Negatives
Notes: Feeling a LOT more strength in my back on these. Some sets i just focused on drawing my arms down and inward while squeezing.
Assisted Hammer-Grip Pull Ups- Straps used.
-100 x 11 *PR* +1 Rep
-60 x 11 *PR* +2 Reps
-40 x 8 Used 2 Negatives
-20 x 5 *PR*
-20 x 10 *PR* Used 3 Negatives
Notes: Noticeably stronger on these as well!
Lat Isolation Pulldowns(Using Ab Straps)- Okay about halfway through my very first set, one of the guys who works at the gym tells me "I can't use the ab straps for pulldowns because of some BS excuse.." So for all the sets besides the heaviest i used close grip pull-downs with straps. Pretty pissed, i'm gonna get some of my own.
70 x 10 Close Grip
100 x 16 Close Grip
130 x 15 Close Grip
160 x 13 Close Grip
170 x 17 *PR* +6 Reps
1-Arm DB Row (Leg on bench)- Going to have to move to Barbell Rows soon, Gym only has 140lb DB's :(
90 x 10
90 x 20 *PR*
140 x 7 *PR*
140 x 8 *PR*
140 x 11 *PR*
DB Shrugs- Did some really controlled reps on these and focused on squeezing the traps.
60 x 30
65 x 19
80 x 11 *PR*
80 x 16 *PR*
80 x 23 *PR*
DB Concentration Curls- Rest pause and negatives utilized.
20 x 100 *HUGE PR* +36 Reps, Done standing these are getting harder and harder.
25 x 6
25 x 8
35 x 6
50 x 7 *PR* +5 Reps +2 Negatives, Last week i couldn't get them up off the floor and now i can.
Standing Barbell Wrist Curls- Weight is total of 45Lbs bar + plates. Ran out of time, i had college registration at 3:30 and it was around 3:05 by now.
65 x 70
Standing DB Hammer Curls- Focused on squeezing the brachialis.
20 x 14
25 x 10
35 x 10
45 x 10
50 x 24 *PR* +1 Rep
Rope Row (AKA Face Pull)- I did a variation of these but i pulled down a little more to hit the teres major/rear delt felt awesome. Slow and controlled.
30 x 10
30 x 12
40 x 12
45 x 8
45 x 14 *PR* +2 Reps
EZ Bar Cable Curls- Slow and controlled.
60 x 21 *PR* Did 21's for the first time they're pretty awesome.
75 x 9
75 x 10
80 x 8 *PR*
80 x 10 *PR*
Rear Delt Flys (Strict)- Added these in today because i notice my rear delts need some more size to help with my back.
15 x 20 *PR*
15 x 38 *PR*
25 x 13 *PR*
25 x 13 *PR*
25 x 16 *PR*

Pre-Workout: Nutrex Hemo-Rage UC 1 Sample **Recommended**
Intra-Workout: 4 Scoops AI RecoverPro **Recommended**
Post-Workout: 4 Scoops EAS Whey, 10G Dymatize Creatine.
Afterthoughts: MY BACK IS ON FIRE!!! I pretty much accomplished everything i wanted today and THEN some! I knew my endurance/strength would be better but i wasn't expecting this drastic of a difference. The added volume is making everything more grueling but at the same time even MORE rewarding! I'm starting to notice a visual difference in my mid-section now that my diet is back to normal. Had some inconveniences with friends,family and other things. Got it all sorted out now and ready to get shredded!!

-thetinyguy
 
strong back workout Nick.

why 5 scoops on recoverpro? only need 2, 3 at the most. 2 scoops of recoverpro equals about 40 grams protein
 
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