ScottyDoc
Well-known member
Are you going to post the pictures? Also, you are understandably disappointed in muscle gain, but how is the fat-loss coming?
thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
- Thread starter thetinyguy
- Start date
Are you going to post the pictures? Also, you are understandably disappointed in muscle gain, but how is the fat-loss coming?
thetinyguy
Well-known member
I meant to say fat-loss sorry, i have been seeing small improvements muscle wise but i can guarantee you all won't really see it. If i'm still losing fat it's at a very small rate now which wouldn't make any sense.. I'm seriously considering a cheat day to shock my metabolism (not because i'm whining about my progress though ahaha) Maybe my leptin levels are very low from intense training/ low calories? That's why i'm considering a cheat day today.
Oh and yes i'll post the pics today.
thetinyguy
Well-known member
Another thing that would have helped me a TON, Is if i would have trained this way when i first started because by then i would know how many calories i would NEED to gain/maintain weight. Since i increased my duration and intensity i have to disregard what i used diet wise before because now i am burning MORE calories and training harder... I guess just need to find out what works, I think from here i will slowly increase calories until i start to lose fat again. Sounds goofy but if i'm at a 4-5k Calorie requirement then i'm wayy wayy too low in cals, If i wasn't then fat would be FLYING off me since i eat so low on off days but that's not the case so therefor i will slowly increase calories until i see fat loss at a better rate. I tend to keep forgetting that you don't need to eat so little, Eat the RIGHT amount, not the LEAST amount.. I always learn the hard way but i have to learn somehow.
thetinyguy
Well-known member
OH AND ALSO!! I looked at the fat loss i had from the Primordial Performance contest and i was eating MORE than i am now with shorter training sessions as well.. (Around 2 Hours MAX) and less frequently only 3x a week with 4 rest days.
ScottyDoc
Well-known member
Hey can you post the link to that so I and anyone else interested can see your before and after picts? (Primordial Performance Contest)
thetinyguy
Well-known member
Invalid Link Removed
There you go,
Oh and i was right i do need more cals. Today SUCKED i KNOW it's my calories i wasn't as strong as last week. From now on it's 4k+ training days and 3k off days, I can't believe i was so damn stupid to drop my cal's more. John you were right! At least only ONE workout suffered... Learning something new everyday, My body works a ton better with more calories even for fat loss i noticed this. I can't believe i didn't look back until today. I HATE HAVING A CRAPPY WORKOUT. With the exception of SLDL's and Leg presses everything sucked ass, I didn't even bother with leg extensions and curls i figured it'd be better to just go home and start eating. Next week i will redeem myself!! MARK MY WORDS!
thetinyguy
Well-known member
Leg Day!! 7/21/11
Duration: approx. 1 Hour 45 Min.
Mood: Neutral
Energy: COMPLETE SH*T
Other notes: I WILL NEVER EAT UNDER 2800 CALORIES AGAIN, I REGRESSED A GOOD AMOUNT THANKS TO MY IDIOCRACY TO LOWER MY CALS.
This workout was so bad i did manage 3 good exercises but i now realize my body works extremely well with higher calories. Squats were TERRIBLE... at this point i was really pissed and took out my anger on SLDL's.
Lifts: Only posting progressed lifts this week
Barbell Back Squats- in Power Rack with pins set a 4th from take off.
205 x 4
205 x 6
225 x 1
225 x 6
135 x 12
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.
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
Notes: Here's a prime example, last week i pyramided up like 4 sets to 1 set of 205 x 10 and i couldn't even budge past 225 today. NO it's not because i'm at a "plateau" it's my lack of calories i can SWEAR to you it is.
Leg Press- Upped the weight today, Focused on full range and slow reps.
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
Notes: ANOTHER example!!! I had a hard time with these too!! PLEASE NOBODY ELSE MAKE THE MISTAKE OF EATING TOO LITTLE IT IS HORRIBLE AND WILL KILL YOUR LIFTS & FAT LOSS.
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart.
120/135 x 6-10 Reps x 6 Circuits = 12 Sets, *PR* Also focused on getting a calf pump and then concentrating on stretching.
I swear this next week i will destroy this workout without a drop of sweat coming from my face. This is absolutely unacceptable and i will not tolerate regression. Be ready for next week to be in SHOCK & AWE, today i start 4k calories TRAINING days and 3k calories OFF days. My determination will break any stupid "number" any day and what seems impossible to most will be my next workout. I'm ready to start my legacy now and with this diet i have absolutely no doubt it my mind i'm on track now. If i begin to lose fat i will slowly increase calories every week to keep it steady.
NEVER LET THE IRON BREAK YOU, YOU ARE A MACHINE, A KILLER IN THE GYM, NOBODY CAN MATCH YOU AND NOBODY CAN STOP YOU!
Duration: approx. 1 Hour 45 Min.
Mood: Neutral
Energy: COMPLETE SH*T
Other notes: I WILL NEVER EAT UNDER 2800 CALORIES AGAIN, I REGRESSED A GOOD AMOUNT THANKS TO MY IDIOCRACY TO LOWER MY CALS.
This workout was so bad i did manage 3 good exercises but i now realize my body works extremely well with higher calories. Squats were TERRIBLE... at this point i was really pissed and took out my anger on SLDL's.
Lifts: Only posting progressed lifts this week
Barbell Back Squats- in Power Rack with pins set a 4th from take off.
205 x 4
205 x 6
225 x 1
225 x 6
135 x 12
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.
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
225 x 8 *PR*
Notes: Here's a prime example, last week i pyramided up like 4 sets to 1 set of 205 x 10 and i couldn't even budge past 225 today. NO it's not because i'm at a "plateau" it's my lack of calories i can SWEAR to you it is.
Leg Press- Upped the weight today, Focused on full range and slow reps.
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
360 x 8 *PR*
Notes: ANOTHER example!!! I had a hard time with these too!! PLEASE NOBODY ELSE MAKE THE MISTAKE OF EATING TOO LITTLE IT IS HORRIBLE AND WILL KILL YOUR LIFTS & FAT LOSS.
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart.
120/135 x 6-10 Reps x 6 Circuits = 12 Sets, *PR* Also focused on getting a calf pump and then concentrating on stretching.
I swear this next week i will destroy this workout without a drop of sweat coming from my face. This is absolutely unacceptable and i will not tolerate regression. Be ready for next week to be in SHOCK & AWE, today i start 4k calories TRAINING days and 3k calories OFF days. My determination will break any stupid "number" any day and what seems impossible to most will be my next workout. I'm ready to start my legacy now and with this diet i have absolutely no doubt it my mind i'm on track now. If i begin to lose fat i will slowly increase calories every week to keep it steady.
NEVER LET THE IRON BREAK YOU, YOU ARE A MACHINE, A KILLER IN THE GYM, NOBODY CAN MATCH YOU AND NOBODY CAN STOP YOU!
ScottyDoc
Well-known member
Good motivational quote, this is the one I use...
"Man vs. Iron... Man manipulates and bend's iron to his will every day!" AL - ScottyDoc
thetinyguy
Well-known member
Me either! I have 100% confidence that i'll be good to go by Back/Bi's (next workout) Thanks!
Good quote as well! Really looking forward to these next workouts now..
thetinyguy
Well-known member
Side Note: After beginning to eat a lot more today i find myself getting more and more hungry a lot quicker! Hopefully this is my metabolism firing up again 
I'm right around 3k calories and i'll continue to eat until i go to sleep which will be around 4k calories.
I'm right around 3k calories and i'll continue to eat until i go to sleep which will be around 4k calories.
thetinyguy
Well-known member
Diet Breakdown 7/21/11
Calories: 4280
Protein: 342 Grams
Notes: I'm already feeling a lot better, once i started eating a good amount i felt myself get more hungry a lot quicker which can only mean my metabolism is fired back up to normal. I can't 100% explain it to you but before when i was on lower cals i felt like my appetite had just died and i ate a lot less frequently but now it's the other way around. Still feel bad about the leg workout but i'm just going to put one foot in front of the other and make even better progress!
Calories: 4280
Protein: 342 Grams
Notes: I'm already feeling a lot better, once i started eating a good amount i felt myself get more hungry a lot quicker which can only mean my metabolism is fired back up to normal. I can't 100% explain it to you but before when i was on lower cals i felt like my appetite had just died and i ate a lot less frequently but now it's the other way around. Still feel bad about the leg workout but i'm just going to put one foot in front of the other and make even better progress!
TurningGreen
Well-known member
Just checking in bro, hope all is well. I had to do a crap load of research and experimentation before I found a nutrition protocol that actually helped me get lean. Its difficult because everyone responds different to food and certain macro ratios, but once you find those magic numbers...its on baby. I've been using the lean gains protocol for the last few weeks, and im loving it. It still requires some tweaking for personal use, but I feel a lot tighter and more dense as well as more vascular. Keep lighting it up.
mkretz
Well-known member
man i hear form everyone how great LG is but i just lik eating too much lol, dunno if i could adjust to it, i wanna bulk with it but i dunno i like ating every couple hours jsut cuz i love eating haha
thetinyguy
Well-known member
I couldn't agree with you more green, It's pretty much like training you gotta test a bunch of different things to see what works. I can tell you that this morning even though i woke up really early that i already feel a lot better with the extra food. The real test will be to see how i do tomorrow! Keep up the good work with LG, The important thing is to just be flat out persistent because giving up is NOT an option!
Same here, i gave it a shot but that once that fast begins my hunger pains just get way to intense.
Glad i'm motivating you! I just absolutely hate hate hate not having incredible workouts, I can't be the dude who just goes in and bangs out the same workout over and over with small progression i set the bar high for myself so i have big challenges. I love challenges but i love conquering them even more! Just set up something that will look extremely tough on paper and then just go for it, i bet you'll be surprised how more confident and determined you'll be afterwords when you beat it!
ScottyDoc
Well-known member
Just remember bro Lean Gains is not for everyone, I mean talk to MILAS, he is more of an ectomorph like you and he personally doesn't care for it either. Now I wanna be clear, I am not for or against it, just from what I have read I think it works better for endomorphs like myself. I plan on giving it a try once I am already lean because the method I am using now, extreme as it may be, has been proven to work for me time and time again and I have a deadline to meet, so I don't want to take any chances! Now, once I'm lean, that is a different story, I'm hoping to use Lean Gains as my maintenance style diet so I can finally stay lean all year round, which I honestly say every time I get lean, but I am very confident Lean Gains will be just what I need to accomplish this goal!
mkretz
Well-known member
keep up the work bro! u got it! Right now I think im ognna try bulking with carb cycling, well at least I want to but it seeems al ittel weird getting sooo many claories from fat sumtimes, like even keeping my protein at 300g, on low carb days id have to be taking it 150 g fat to hit my macros, i wanna be around 3300 on workout days maybe around 2500 on off days, off days always low/no carb, still deciding on #'s of carbs for high/moderate days,
ScottyDoc
Well-known member
There are endless ways to cycle carbs... I mean the true definition would be changing them up on a daily basis or some sort of pattern. I never really thought about cycling your carbs for bulking, I always considered it a cutting thing. The way I cycle my carbs is usually the last 2-3 weeks of my diet or 2-3 weeks before I'm doing something I want to be as lean as possible for I'll cycle my carbs. My carb cycle is as follows... 3 days of zero carbs, then a day of mild carbs. Have you seen my diet on my current thread (also remember this is for cutting, not bulking)?
Diet:
Meal 1 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal (post-workout)
Meal 3 - 2 cans of tuna and 1 can of spinach
Meal 4 - 8oz grilled chicken breast & 1 can of green beans
Meal 5 - 8oz grilled chicken breast & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day long
OK, so if I were carb-cycling, I would go 3 days in a row with no oatmeal, then a day with it exactly above! Now that is very extreme, but is equally effective as it is extreme! Can you explain your carb-cycling a little for me? I'm assuming you are maybe fluctuating/cycling between high/medium/low carbs depending on the day, right?
mkretz
Well-known member
exactly, what Im looking to do is do no carb days onoff days othewise do low med and high days, still playing witht eh numbers......thinking low days woudl be about 100, med days around 200-250, and high days around 350-375....never doing 2 low days in a row and never 2 high days in a row, so and example woudl be......
mon- chest/tris - med.
Tues- back/bis - low
wed.- shoulders/traps - high
thurs. - off - no
fri. - arms - med.
sat - legs - high
sun - off - no
somehing along those lines...also aiming for 300g protein each day and then the rest of cals coming from fat, shooting for 3300 cals on workout days and prolly a little less on non workout days.......also, i will not count veggies on no/low carb days for the most part , dunno how people usually count veggies
mon- chest/tris - med.
Tues- back/bis - low
wed.- shoulders/traps - high
thurs. - off - no
fri. - arms - med.
sat - legs - high
sun - off - no
somehing along those lines...also aiming for 300g protein each day and then the rest of cals coming from fat, shooting for 3300 cals on workout days and prolly a little less on non workout days.......also, i will not count veggies on no/low carb days for the most part , dunno how people usually count veggies
John Smeton
Legend
I agree with uyou ScottyDoc
Calculators are fine as a crude way of doing things, but they do not take into account your metabolism. Some people with slower metabolism @ 220 lbs can eat 3,000 calories and get fat, some people with a fast metabolism can eat 3,200 and stay lean. it depends on how lean you on currently, how full your glycogen stores are -that have room for carb storage and they wont spill over, and your metabolism
does this make sense Nick?
(among other things with the calculator takes into account- your activity level, your body fat level)
John Smeton
Legend
I disagree with that last quote in that the human body is a machine. I think we are machine like , not a machine though-great book on this subject is "pyscho-cybernetics"
anyways to get down to my point
Your glycogen stores may be depleted on this day. Lack of carbs in my opinion is the worst feeling ever. I had done low carbs, I have done zero carbs and its a ****ty feeling. Some people get used to it after a few days -its not for everyone and not for myself. Carbs= energy to train- take away carbs you dont train..I cycle my carbs according to the day like on cardio only days lower, legs or back higher, sometimes other dlifting days moderate or lower if I need to lose fat for a goal Im striving for.
if your feeling low on energy, cant get a pump , strength is low, and tired your carbs are too low or your overtrained.
thetinyguy
Well-known member
It was definitely my carbs if anything because the day before i didn't have a lot of them and i immediately felt a lot different. I really feel like my sweet spot for calories is around 3-3500, I do have a fast metabolism as well considering why at first i had a hard time gaining weight without stuffing my face. Over the past 2 days with these calories i already feel a lot better/more energetic. I can't wait to train tomorrow i'm so excited, I know i'll do very well!
thetinyguy
Well-known member
Diet Breakdown 7/22/11
Calories: 3500 (Feeling excellent with this amount)
Protein: 303 Grams
Calories: 3500 (Feeling excellent with this amount)
Protein: 303 Grams
John Smeton
Legend
the metabolism slows down as your gain body fat though that is why it is so hard to lose when you gain excess fat. They both generally are opposites of one another
ever hear the saying of a skinny person- I eat and eat and cant gain
and a fat person- I diet and diet and I cant lose
because initially it takes a ton of work to get the metabolism going depending how lean/fat a person is and there insulin levels,glycogen stores-fat people are full and the extra food is going strait to fat..they have to do a lot of hard work,
taman6886
Well-known member
HEy Brah, you got much props from me and I think you know that, but I am gonna bust your chops here for a minute.
Don't leave out movements that did not go well on a given day out of your log. It is cool to discuss why you think it went ****ty, but include the data. That way those who are supporting your efforts can see the whole picture and maybe point something put you are missing. To not so leaves a distorted picture, we need the whole story my man. Not every day will be a day where you stomp the **** out of all your PR's. The iron giveth and the iron taketh away, just the way it is some days.
Know you will keep busting ass!
T
ScottyDoc
Well-known member
Ahhh, but we are machines, we may be complex organic machines, but we are machines none the less with a purpose and reason like any other my friend, read the true definition of a machine and you will see what I'm talking about!!!
thetinyguy
Well-known member
All i really left out was squats but i'll toss it in there today, Didn't do leg curls/leg extensions but i understand what your saying.
thetinyguy
Well-known member
AND THE HIDDEN KEY WAS (DRUM ROLL) CALORIES!! Had an absolutely sick back/bi's workout today! Felt so strong it was ridiculous, the extra calories were the missing key to my fat loss and muscle gains. I am so happy right now i can't even put it into words! It feels so good to be on track!
Back/Bi's 7/23/11 REDEMPTION EDITION!
Duration: approx. 3 Hours 30 Minutes
Mood: Determined to make some insane progress.
Energy: SOLID AS HELL, NO BURNING OUT WHAT-SO-EVER. By the time i got to Rear delts i still had the same amount of energy i did at the beginning of the workout!! The calories did the trick!!
Other notes: Added even more sets for rear-delts, I do see some improvement already! Now doing 10 Sets for them. Also prioritized wide grip pull-ups which i will now do first in my workouts. As a result some other pull-up movements suffered but i do not care because i improved on the hardest one by a ton. Everyone i told about my leg workout said "Oh it must have been an off day" NO, i do not have off days. I gave it 200% but my diet prevented me from leaping forward in progress, Don't believe me? I don't care. The only way i won't improve is if i either; A. Die, B. My Limbs fall off, or C. Diet isn't up to par with training.
Lifts
(Assisted) Wide-Grip Pull Ups- This will be moved to the first exercise i do now, Grip is all the way to the ends of the handles.
-100 x 14 *PR* Used 4 Negatives.
-100 x 9 *PR*
-80 x 7 *PR*
-80 x 9 *PR*
-80 x 10 *PR*
Notes: These feel AWESOME, I make sure i used perfect form so i can feel everything contract.
(Assisted) Pull-Ups Overhand Grip- No PR's, Wide-Grip were more difficult and i wasn't as strong after i did them.
-120 x 10
-120 x 12
-100 x 10
-80 x 10
BW x 4 Negatives
Hammer-Grip Pull Ups- No straps today.
-140 x 10
-140 x 10
-120 x 20
-120 x 10
-60 x 10
Wide-Grip Pull Downs- Really like this exercise now, It's growing on me more and more.
90 x 25 *PR*
110 x 16 *PR* +8 Reps
120 x 10 *PR*
130 x 10 *PR*
140 x 8 *PR*
1-Arm DB Row (Leg on bench)- Not really sure what i'm going to substitute for this. I really like these too, i wish my gym had 150-200Lb Dumbbells!!
100 x 12 *PR* +2 Reps
100 x 25
140 x 10 *PR* +2 Reps
140 x 14 *PR* +4 Reps
140 x 20 *PR* +4 Reps
Notes: Maybe possibly go to bent over barbell rows???
DB Shrugs- Focusing more on getting more sets with one weight.
90 x 10 *PR*
90 x 12 *PR*
90 x 15 *PR*
90 x 18 *PR*
90 x 20 *PR*
DB Concentration Curls-
25 x 75 *PR* +14 Reps, Done standing.
20 x 10 Used 1 Negative.
25 x 9
30 x 8
50 x 5 Negatives
Standing DB Hammer Curls- Focused on squeezing the brachialis.
25 x 6 Done in concentration stance.
25 x 12 *PR* +4 Reps
30 x 14
45 x 10
60 x 8 *PR*
Rope Row (AKA Face Pull)-
60 x 15 *PR*
70 x 8 *PR*
70 x 10 *PR*
70 x 11 *PR*
75 x 9 *PR*
EZ Bar Cable Curls-
65 x 21 *PR*
80 x 9 *PR*
90 x 8 *PR*
90 x 10 *PR*
90 x 12 *PR*
Rear Delt Flys (Strict)- 10 Sets today with heavier weight.
10s x 14 *PR* Done Seated and with arms straight out.
35 x 10 *PR*
35 x 12 *PR*
35 x 12 *PR*
35 x 12 *PR*
35 x 14 *PR*
35 x 14 *PR*
35 x 16 *PR*
35 x 16 *PR*
35 x 16 *PR*
Total: 60 Sets +3 Sets
Back/Bi's 7/23/11 REDEMPTION EDITION!
Duration: approx. 3 Hours 30 Minutes
Mood: Determined to make some insane progress.
Energy: SOLID AS HELL, NO BURNING OUT WHAT-SO-EVER. By the time i got to Rear delts i still had the same amount of energy i did at the beginning of the workout!! The calories did the trick!!
Other notes: Added even more sets for rear-delts, I do see some improvement already! Now doing 10 Sets for them. Also prioritized wide grip pull-ups which i will now do first in my workouts. As a result some other pull-up movements suffered but i do not care because i improved on the hardest one by a ton. Everyone i told about my leg workout said "Oh it must have been an off day" NO, i do not have off days. I gave it 200% but my diet prevented me from leaping forward in progress, Don't believe me? I don't care. The only way i won't improve is if i either; A. Die, B. My Limbs fall off, or C. Diet isn't up to par with training.
Lifts
(Assisted) Wide-Grip Pull Ups- This will be moved to the first exercise i do now, Grip is all the way to the ends of the handles.
-100 x 14 *PR* Used 4 Negatives.
-100 x 9 *PR*
-80 x 7 *PR*
-80 x 9 *PR*
-80 x 10 *PR*
Notes: These feel AWESOME, I make sure i used perfect form so i can feel everything contract.
(Assisted) Pull-Ups Overhand Grip- No PR's, Wide-Grip were more difficult and i wasn't as strong after i did them.
-120 x 10
-120 x 12
-100 x 10
-80 x 10
BW x 4 Negatives
Hammer-Grip Pull Ups- No straps today.
-140 x 10
-140 x 10
-120 x 20
-120 x 10
-60 x 10
Wide-Grip Pull Downs- Really like this exercise now, It's growing on me more and more.
90 x 25 *PR*
110 x 16 *PR* +8 Reps
120 x 10 *PR*
130 x 10 *PR*
140 x 8 *PR*
1-Arm DB Row (Leg on bench)- Not really sure what i'm going to substitute for this. I really like these too, i wish my gym had 150-200Lb Dumbbells!!
100 x 12 *PR* +2 Reps
100 x 25
140 x 10 *PR* +2 Reps
140 x 14 *PR* +4 Reps
140 x 20 *PR* +4 Reps
Notes: Maybe possibly go to bent over barbell rows???
DB Shrugs- Focusing more on getting more sets with one weight.
90 x 10 *PR*
90 x 12 *PR*
90 x 15 *PR*
90 x 18 *PR*
90 x 20 *PR*
DB Concentration Curls-
25 x 75 *PR* +14 Reps, Done standing.
20 x 10 Used 1 Negative.
25 x 9
30 x 8
50 x 5 Negatives
Standing DB Hammer Curls- Focused on squeezing the brachialis.
25 x 6 Done in concentration stance.
25 x 12 *PR* +4 Reps
30 x 14
45 x 10
60 x 8 *PR*
Rope Row (AKA Face Pull)-
60 x 15 *PR*
70 x 8 *PR*
70 x 10 *PR*
70 x 11 *PR*
75 x 9 *PR*
EZ Bar Cable Curls-
65 x 21 *PR*
80 x 9 *PR*
90 x 8 *PR*
90 x 10 *PR*
90 x 12 *PR*
Rear Delt Flys (Strict)- 10 Sets today with heavier weight.
10s x 14 *PR* Done Seated and with arms straight out.
35 x 10 *PR*
35 x 12 *PR*
35 x 12 *PR*
35 x 12 *PR*
35 x 14 *PR*
35 x 14 *PR*
35 x 16 *PR*
35 x 16 *PR*
35 x 16 *PR*
Total: 60 Sets +3 Sets
thetinyguy
Well-known member
Thank you!!
thetinyguy
Well-known member
Diet Breakdown 7/23/11
Calories: 4450
Protein: 350 Grams
Calories: 4450
Protein: 350 Grams
mkretz
Well-known member
TurningGreen
Well-known member
I see youre tearing those PRs a new A$$ hole once again...I thought I saw something about a MACHINE futher up the page...keep getting it bro!
TurningGreen
Well-known member
thetinyguy
Well-known member
thetinyguy
Well-known member
John Smeton
Legend
On top of drinking calories I like to think eating whole foods are better for digest slower. I am not saying dont have a shake here and there if your rushed- if you can I eat whole foods and I recommend others do as well- if possible
keep up the good work. any pictures?
keep up the good work. any pictures?
thetinyguy
Well-known member
Well actually i don't drink any really right now
I like eating a ton more anyways hahaI'll get some new pic's up asap.
thetinyguy
Well-known member
My bad i'm really really vague on my diet i missed Prunes/Fruit juice/random fruits/bread some other stuff too i can't think of at the moment. I'd say training days i at least get 300g+ and off days is probably less around 200-250g. I love carbs i tried doing low/no carbs it was horrible!! It's one of those diets that's not for me. Thanks a ton my friend, That's honestly all i ever go for just to strive to be better the next workout. This winter i plan to bulk again and see how far it takes me, First i gotta figure out how many calories i need to maintain my weight. I was thinking of just starting at 6000... but well see. I do plan on gaining some fat but i really don't care as long as it doesn't get absolutely ridiculous then i'll keep going.
**On a side note, I'm glad i changed my avi to an Arnold pic, Every time i see pic's of this guy i get even more anxious to go train.**
thetinyguy
Well-known member
Diet Breakdown 7/24/11
Calories: 3520
Protein: 308 Grams
Calories: 3520
Protein: 308 Grams
thetinyguy
Well-known member
Another awesome chest/shoulder/tri workout is in the books! Today i started focusing on contracting the crap out of the muscle i was working and then i finally realized that this is what bodybuilding is about. I would literally contract the muscle as hard as i possible could and as a result i felt it 10x better. Think of it like this, next time you train when your just moving the weight notice how the contractions aren't extremely intense. Now next set take a little bit lighter weight that's still challenging but now SQUEEZE THE CRAP out of the top of the movement, You do no have to hold it but just for about half a second squeeze really hard. Your muscle has no clue how much weight you are lifting so if you squeeze very hard with a lighter weight your essentially getting a BETTER contraction and the result of that is BETTER growth stimulus. I swear this works very very well, The key is figuring out how to squeeze the muscle as hard as possible. Also when you lift heavy weight do you notice that you always just focus on where the weight is rather than the muscle? This is where mind/muscle connection begins to make sense to me a lot more. I really think this may be the key to making lagging body parts grow like crazy. I will still lift heavy but from now on squeezing is what i'm aiming for!
TurningGreen
Well-known member
Excellent observation bro, Its not alway about how much weight you throw around, but how you throw around the weight you use. I was benching my 135 10x10 (GVT test) at 4-0-0 next to a dude that was throwing up 245 for reps all crazy like and his face read "how is that dude so big but he lifts like a BEETCH"...I'll let him figure it out on his own.
Keep up the good work bro.
thetinyguy
Well-known member
This is such good news too so we can completely control the weight we use it feels just as intense if you squeeze hard enough! I still do 1-2 heavier sets but all the rest are squeezing and feeling it in the muscle, I swear the pumps are like 10x better too. I hear you on bench too haha today i was inclining 115/95 but i would really focus on how i was using it. But there is that point where the weight will be too light but that's just when you step it up more! I remembering seeing a video of Tony Freeman and he was using what a lot of people would call "light weight" but seriously look at this dude Invalid Link Removed Imagine if he started lifting heavier with that kind of muscle control? A lot of people do not understand the concept we use but it's alright, Let them lift heavy and have the injuries and well look awesome!
thetinyguy
Well-known member
Well the funny thing is that I've always had it, but i just didn't understand how it to use it. I can squeeze the crap out of my calves but i never incorporated it. Starting now i'll always use this approach!
thetinyguy
Well-known member
Chest/Shoulders/Tri's 7/25/11
Duration: 3 Hours 30 Min.
Mood: Determined and excited.
Energy: UNCOMFORTABLY ENERGETIC! (PowerThirst joke)
Other notes: Really got into the feel of Mind/Muscle control and doing more intense contractions. I finally understand how this works now, i feel kind of dumb for not figuring it out earlier but i now see how when you contract as hard as you can how you can get the same results with half the weight. Definitely using this for my hamstrings and calves!!
CHEST WORKOUT
Incline Barbell Bench Press- Did this exercise after the incline movements and focused on the intensity of contractions.
95 x 6 *PR*
95 x 10 *PR*
95 x 11 *PR*
115 x 6
115 x 10 *PR*
*Slight Incline DB Press*- Focused on squeezing a lot more with my chest and going down as far as possible. Also used more of an incline today.
50 x 10
55 x 7
60 x 5
60 x 10
*SuperSetted with
Incline Dumbbell Flys*- Moved up the weight today.
40 x 9 *PR*
40 x 10 *PR*
40 x 10 *PR*
40 x 10 *PR*
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Moved up the weight today.
35 x 7
40 x 6
45 x 6
45 x 9
Notes: For both types of flyes, i did them slow and controlled and focused on the stretch.
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
50 x 8 *PR*
50 x 10 *PR*
50 x 12 *PR*
50 x 15 *PR*
Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well. Forgot to do 1 set.. Oops, Well good thing i had really good sets!
-70 x 10 *PR* +2 Reps
-60 x 13 *PR* +5 Reps
-50 x 7
Dumbbell Pullovers- Increased Weight.
35 x 20
35 x 20
35 x 30 *PR* +10 Reps
40 x 20 *PR*
Total: 28 Sets
Notes: These sets were AWESOME, Every single set felt like a workout! I wish i wouldn't have missed that set of dips though
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press- Going down to chest now.
85 x 7
85 x 7
85 x 10 *PR* +2 Reps
Front Barbell Raise- Used an olympic bar today, Weight is the total of bar + plates.
55 x 10 *PR*
55 x 12 *PR*
55 x 14 *PR*
Barbell Upright Row-
65 x 12 *PR*
65 x 12 *PR*
65 x 20 *PR*
Dumbbell Laterals- Alright time to build some boulder shoulders! Pyramid up and pyramid down.
25 x 12
25 x 14
25 x 60 *PR* +25 Reps
30 x 25
30 x 30 *PR* +5 Reps
35 x 15 *PR* +1 Rep
35 x 25 *PR* +11 Reps
40 x 15
40 x 20 *PR* +2 Reps
45 x 15
Notes: From now on i'll try to get at least 15 reps.
Total: 19 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
115 x 8
115 x 12 *PR* +4 Reps
115 x 12 *PR* +4 Reps
135 x 8 *PR* +3 Reps
EZ Bar Push Downs-
85 x 8 *PR* +1 Rep
90 x 7
95 x 6 *PR*
95 x 10 *PR*
Skullcrushers- I tend to do these a little like a press because to feel it more in my tri's i like this better.
50 x 10
50 x 12 *PR* +1 Rep
50 x 16 *PR* +5 Reps
50 x 18 *PR* +7 Reps
Seated OH 1 Arm Dumbbell Extension-
25 x 9
25 x 10
25 x 13
30 x 8
35 x 10 *PR* +2 Reps
Dumbbell Tricep Kickbacks-
30 x 12
35 x 12
35 x 14 *PR* +2 Reps
Total: 20 Sets
Grand Total: 67 Sets
Duration: 3 Hours 30 Min.
Mood: Determined and excited.
Energy: UNCOMFORTABLY ENERGETIC! (PowerThirst joke)
Other notes: Really got into the feel of Mind/Muscle control and doing more intense contractions. I finally understand how this works now, i feel kind of dumb for not figuring it out earlier but i now see how when you contract as hard as you can how you can get the same results with half the weight. Definitely using this for my hamstrings and calves!!
CHEST WORKOUT
Incline Barbell Bench Press- Did this exercise after the incline movements and focused on the intensity of contractions.
95 x 6 *PR*
95 x 10 *PR*
95 x 11 *PR*
115 x 6
115 x 10 *PR*
*Slight Incline DB Press*- Focused on squeezing a lot more with my chest and going down as far as possible. Also used more of an incline today.
50 x 10
55 x 7
60 x 5
60 x 10
*SuperSetted with
Incline Dumbbell Flys*- Moved up the weight today.
40 x 9 *PR*
40 x 10 *PR*
40 x 10 *PR*
40 x 10 *PR*
Notes: If there is an exercise with *'s then that means i supersetted 2 exercises.
*Flat Bench Flys*- Moved up the weight today.
35 x 7
40 x 6
45 x 6
45 x 9
Notes: For both types of flyes, i did them slow and controlled and focused on the stretch.
*SuperSetted with
Cable Crossovers*- Amazing chest contractions from this exercise.
50 x 8 *PR*
50 x 10 *PR*
50 x 12 *PR*
50 x 15 *PR*
Chest Dips (Assisted)- Started leaning a lot more forward to focus on chest as well. Forgot to do 1 set.. Oops, Well good thing i had really good sets!
-70 x 10 *PR* +2 Reps
-60 x 13 *PR* +5 Reps
-50 x 7
Dumbbell Pullovers- Increased Weight.
35 x 20
35 x 20
35 x 30 *PR* +10 Reps
40 x 20 *PR*
Total: 28 Sets
Notes: These sets were AWESOME, Every single set felt like a workout! I wish i wouldn't have missed that set of dips though
SHOULDER WORKOUT - 3 Exercises SuperSetted
Anterior Delt 3 Sets Each
Seated Smith Machine OH Press- Going down to chest now.
85 x 7
85 x 7
85 x 10 *PR* +2 Reps
Front Barbell Raise- Used an olympic bar today, Weight is the total of bar + plates.
55 x 10 *PR*
55 x 12 *PR*
55 x 14 *PR*
Barbell Upright Row-
65 x 12 *PR*
65 x 12 *PR*
65 x 20 *PR*
Dumbbell Laterals- Alright time to build some boulder shoulders! Pyramid up and pyramid down.
25 x 12
25 x 14
25 x 60 *PR* +25 Reps
30 x 25
30 x 30 *PR* +5 Reps
35 x 15 *PR* +1 Rep
35 x 25 *PR* +11 Reps
40 x 15
40 x 20 *PR* +2 Reps
45 x 15
Notes: From now on i'll try to get at least 15 reps.
Total: 19 Sets
Triceps Workout
Close Grip Bench Press(Strict)-
115 x 8
115 x 12 *PR* +4 Reps
115 x 12 *PR* +4 Reps
135 x 8 *PR* +3 Reps
EZ Bar Push Downs-
85 x 8 *PR* +1 Rep
90 x 7
95 x 6 *PR*
95 x 10 *PR*
Skullcrushers- I tend to do these a little like a press because to feel it more in my tri's i like this better.
50 x 10
50 x 12 *PR* +1 Rep
50 x 16 *PR* +5 Reps
50 x 18 *PR* +7 Reps
Seated OH 1 Arm Dumbbell Extension-
25 x 9
25 x 10
25 x 13
30 x 8
35 x 10 *PR* +2 Reps
Dumbbell Tricep Kickbacks-
30 x 12
35 x 12
35 x 14 *PR* +2 Reps
Total: 20 Sets
Grand Total: 67 Sets
thetinyguy
Well-known member
Oh and today between sets i did a lot of posing by literally contracting everything as hard as i could. I had an absolute sick pump throughout my body and i had a pump so big in my bi's that i was almost afraid i'd damaged a tendon or something because the pump went all the way down to my insertion point on my elbow Honestly the pump was better from just posing than usual training so it really gave me my final decision to focus more on squeezing because i wasn't even using any weight! Also, for some body parts i can contract so hard it feels like my muscle is going to cramp up or explode. Probably a very good thing to have that control but it honestly even scared me a little, My calves get that feeling and i get afraid to contract any harder for fear something bad might happen.. SUPER mind/muscle connection! haha
I'm going to experiment with my calves by every single day doing 5 sets of 1 legged calve raises at home, As many reps as possible. I bet they'll grow after a while ;P
Honestly the pump was better from just posing than usual training so it really gave me my final decision to focus more on squeezing because i wasn't even using any weight! Also, for some body parts i can contract so hard it feels like my muscle is going to cramp up or explode. Probably a very good thing to have that control but it honestly even scared me a little, My calves get that feeling and i get afraid to contract any harder for fear something bad might happen.. SUPER mind/muscle connection! hahaI'm going to experiment with my calves by every single day doing 5 sets of 1 legged calve raises at home, As many reps as possible. I bet they'll grow after a while ;P
thetinyguy
Well-known member
Did 10 Sets of calve raises with both legs/one leg. THEY ARE ON FIRE RIGHT NOW! And pumped up! It really goes to show you that if you concentrate hard enough you don't even need weight. With both legs i managed 35 slow/controlled reps holding the peak contraction with an extreme squeeze. Once i could not get that extreme contraction feeling i stopped either exercise. It's a very distinct feeling because at that point you don't feel the muscle tightening up as hard as before. I really like this way of training!