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

Diet Breakdown 7/31/11
Calories: 3840
Protein: 321 Grams
 
So i'm now at a different job assignment and i spend 8 hours in a warehouse that's about 100+ degrees. I'm taking this time to really get lean as an advantage since i'm burning approx. 700-800 calories at work which will work great in helping me rip up. Diet is 3000 cal's off days and 3800 on training days. Already noticing a difference as well! Drinking a LOT of water but it's cool because it's like i'm doing cardio/training my forearms doing repetitive movements assembling parts for Toyota AND getting paid for it. Really good way to look at it :D
 
Oh and also, I notice now i'm barely getting sore/not getting sore. It's been just about 1 month on the higher volume approach and now i feel my body is more conditioned. It's awesome too because now i know if i add more my body will adapt to the increased amount of work/training. Once college starts i think i will start 2x a week i feel i'll be ready then, which is about in another month. So basically 1 day off for the week and 2-3 hour sessions 6x a week. At this point i will be bulking and eating 5000+ calories, I'm very very excited for this but even more excited to see how i progress this month.
 
Diet Breakdown 8/1/11
Calories: 2940
Protein: 298 Grams
 
thetinyguy said:
Oh and also, I notice now i'm barely getting sore/not getting sore. It's been just about 1 month on the higher volume approach and now i feel my body is more conditioned. It's awesome too because now i know if i add more my body will adapt to the increased amount of work/training. Once college starts i think i will start 2x a week i feel i'll be ready then, which is about in another month. So basically 1 day off for the week and 2-3 hour sessions 6x a week. At this point i will be bulking and eating 5000+ calories, I'm very very excited for this but even more excited to see how i progress this month.
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what are you taking in college?

how old are you?
 
John Smeton said:
what are you taking in college?

how old are you?
Click to expand...

Well right now i'm going for Auto Technology but if i had it my way i would have gotten something like nutritional science or personal training. I'm too far into finishing Auto to change over now and it sucks.

I'm 21.
 
thetinyguy said:
Well right now i'm going for Auto Technology but if i had it my way i would have gotten something like nutritional science or personal training. I'm too far into finishing Auto to change over now and it sucks.

I'm 21.
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Don't stress it Brotha, just finish out your degree/training in automotive and then try and get a job in that field while continuing school part-time or full-time whatever you can handle or afford! I'm 37yrs old I have my bachelors in Microbiology, with a double minor in Chemistry & Psychology and my Doctorate in Chiropractic.... and I'm not using any of it, LoL! I am currently about 1/3-1/2 the way through acquiring my bachelors in Nursing part-time (nights & weekends program), then when I'm done with that I plan to continue on to attain my DNP (doctorate in Nurse Practitioning) and then hopefully I'll finally be done... I mean as long as I don't die of old age first, LoL!
 
ScottyDoc said:
Don't stress it Brotha, just finish out your degree/training in automotive and then try and get a job in that field while continuing school part-time or full-time whatever you can handle or afford! I'm 37yrs old I have my bachelors in Microbiology, with a double minor in Chemistry & Psychology and my Doctorate in Chiropractic.... and I'm not using any of it, LoL! I am currently about 1/3-1/2 the way through acquiring my bachelors in Nursing part-time (nights & weekends program), then when I'm done with that I plan to continue on to attain my DNP (doctorate in Nurse Practitioning) and then hopefully I'll finally be done... I mean as long as I don't die of old age first, LoL!
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Haha your not even old sheesh, Well it's good to see i'm not the only one!

On another note, today's workout was EPIC!! Legs are growing my quads literally look different now, SLDL is up to 295 x 8!! Now it's time to start gaining since my body is conditioned to the training muahahahahaha will post workout tonight! Now time to get ready for work :)
 
Alright this factory pissed me off today because they completely took advantage of me and started breathing down my neck to keep up the pace. Just to give you an idea today i probably did 2-3x what i did yesterday and i at LEAST burned double the calories. At first i was moving fast to help get things going BUT then they kept at that pace feeding me more and more parts. The one thing that really takes me to the edge is when these foreman guys come up and say we need x amount (which is usually completely unrealistic) and expect us to come up with it. Plan ahead you arrogant ****s we're people and not machines, Maybe you should have more people working instead of beating the few employees with all of the ass end of ****. I'm so glad this place is temporary, i'm putting it on my list of "NO" when they ask if i want to go back there.

endrant.
 
Diet Breakdown 8/2/11
Calories: 4100
Protein: 338 Grams

Not worried about the 300 extra calories today, Worked really really hard today and i bet i burned twice the amount i normally do. I still feel hungry even after a huge meal after work. Looking forward to sleeping tonight.
 
thetinyguy said:
Alright this factory pissed me off today because they completely took advantage of me and started breathing down my neck to keep up the pace. Just to give you an idea today i probably did 2-3x what i did yesterday and i at LEAST burned double the calories. At first i was moving fast to help get things going BUT then they kept at that pace feeding me more and more parts. The one thing that really takes me to the edge is when these foreman guys come up and say we need x amount (which is usually completely unrealistic) and expect us to come up with it. Plan ahead you arrogant ****s we're people and not machines, Maybe you should have more people working instead of beating the few employees with all of the ass end of ****. I'm so glad this place is temporary, i'm putting it on my list of "NO" when they ask if i want to go back there.

endrant.
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Feeling ya Bro, sometimes it just helps to rant a little and get it out of your system, I know I don't mind and am certainly not impervious to a few rants myself, LoL!
 
Leg Day!! 8/2/11
Duration: approx. 2 Hours 15 Min.
Mood: Happy
Energy: Very good, i had to get up earlier for the workout today because of work.
Other notes: Increased weight today and still focused on Mind/Muscle.
Lifts:
Barbell Back Squats- ATG, 5th Pin from take off in Power-Rack. Becoming easier and easier.
135 x 20 *PR* +4 Reps
155 x 12 *PR* +4 Reps
175 x 8 *PR*
185 x 4 *PR*
185 x 6 *PR*
Stiff Legged DeadLifts- in Power Rack with pins set at last pin. Next week i should hit my goal of 315 x 10 or be extremely close.
185 x 30 *PR* + 14 Reps
275 x 10 *PR*
285 x 8 *PR*
295 x 5 *PR*
295 x 8 *PR*
Notes: This outta help strengthen my lower back for the squats
Leg Press- Used slightly shorter ROM and felt it more in my legs instead of my back.
380 x 8
380 x 10 *PR* +2 Reps
380 x 12 *PR* +4 Reps
380 x 12 *PR* +4 Reps
380 x 15 *PR* +7 Reps
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.
150/90 *PR* x 6 circuits = 12 Sets
Lying Leg Curls- Focused on contracting the hamstrings as hard as i could.
120 x 8
120 x 11
135 x 12 *PR* +6 Reps
150 x 10 *PR* +3 Reps
150 x 14 *PR* +7 Reps
Leg Extensions- Also focused on squeezing as hard as i could.
205 x 9 + hold
205 x 10
205 x 10
230 x 10 *PR*
230 x 15 *PR*

37 Sets
 
ScottyDoc said:
Feeling ya Bro, sometimes it just helps to rant a little and get it out of your system, I know I don't mind and am certainly not impervious to a few rants myself, LoL!
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Yeah i'm really hoping today is the last day i'm there, My temp services called me and asked if i was asked to come back today and i said yes but i don't like the working conditions. She told me thanks for sticking through it, i plan to work at my own pace today and if they don't like it then too bad. I know i won't like every place they send me to so i guess i should have expected this.
 
thetinyguy said:
Yeah i'm really hoping today is the last day i'm there, My temp services called me and asked if i was asked to come back today and i said yes but i don't like the working conditions. She told me thanks for sticking through it, i plan to work at my own pace today and if they don't like it then too bad. I know i won't like every place they send me to so i guess i should have expected this.
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Unfortunately that seems to be a trend these days with the economy being the way it is, employers now have no loyalty to their employees what-so-ever, they want the most over qualified, hardest working person ever, for next to nothing! It is really starting to get sad!
 
ScottyDoc said:
Unfortunately that seems to be a trend these days with the economy being the way it is, employers now have no loyalty to their employees what-so-ever, they want the most over qualified, hardest working person ever, for next to nothing! It is really starting to get sad!
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Yeah i agree, that's why i usually never ever ever work really hard. I stay at a comfortable pace and just go through the day. Which is exactly what i'm going to do today. It's like 110 degrees in there too
 
Also goes to show you brains pay you better and you get to sit in AC all day :)
 
thetinyguy said:
Also goes to show you brains pay you better and you get to sit in AC all day :)
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I'm still under-paid considering my qualifications though! Now let me be clear, FINAFLEX pays me well and takes great care of me, what I mean by that statement is... I'm not making the money I expected to make when graduating Chiropractic school.
 
ScottyDoc said:
I'm still under-paid considering my qualifications though! Now let me be clear, FINAFLEX pays me well and takes great care of me, what I mean by that statement is... I'm not making the money I expected to make when graduating Chiropractic school.
Click to expand...

Just thank the good lord youre not a teacher! I could probably collect food stamps right now, but I have too much pride lol (but seriously)
 
ScottyDoc said:
I'm still under-paid considering my qualifications though! Now let me be clear, FINAFLEX pays me well and takes great care of me, what I mean by that statement is... I'm not making the money I expected to make when graduating Chiropractic school.
Click to expand...

I wanna work for a supp' company sooo bad, i really want to either work in a gym,supplement store or manufacturer or something fitness oriented maybe work in a gym equipment place.
 
Diet Breakdown 8/3/11
Calories: 3450
Protein: 280 Grams

Went over a little on mistake, i got home from work and i was so tired and hungry that i just ate and ate. I want to say it was necessary but it'll look more like an excuse on my part. These shifts aren't easy at all so i don't feel regret for a few hundred calories.
Training early in the morning tomorrow before work. Back/Bi day
 
Hey man Ive been following your log for a while and totalling enjoying the change your going through.

your pretty honest on your thread too talking about your goals very cool to read

keep up the good work I can see the progress
 
shovelhead76 said:
Hey man Ive been following your log for a while and totalling enjoying the change your going through.

your pretty honest on your thread too talking about your goals very cool to read

keep up the good work I can see the progress
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Thanks for following! I try to set lofty goals to test my work ethic and mentality as well as hopefully achieving them. I think my real progress is gonna shine this winter! Glad to see people are jumping on board with this log, Keep up the hard work and set whatever goals you put your mind to and you'll achieve them!. :D
 
thetinyguy said:
Thanks for following! I try to set lofty goals to test my work ethic and mentality as well as hopefully achieving them. I think my real progress is gonna shine this winter! Glad to see people are jumping on board with this log, Keep up the hard work and set whatever goals you put your mind to and you'll achieve them!. :D
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I must say that your mentality and work ethic are quite impressive. I don't even want to talk about what I was doing when I was 21. Keep killing it bro!
 
tell me about it at 21 I was leaving a dead end job at a glass factory going in the Army already married with a kid and one on the way -> that didnt work out so well ;)
 
TurningGreen said:
I must say that your mentality and work ethic are quite impressive. I don't even want to talk about what I was doing when I was 21. Keep killing it bro!
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Thanks green, i do the best i can. Today's back workout is pretty good i felt it in my back a ton, weight stayed the same pretty much along with reps but i ended up getting a lat pump. I think I've finally isolated my back the best i can.

shovelhead76 said:
tell me about it at 21 I was leaving a dead end job at a glass factory going in the Army already married with a kid and one on the way -> that didnt work out so well ;)
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Wow that's nuts, sounds like it was a handful to say the least. :o
 
When I was 21 I was working in the mail room of the "Times Picayune" newspaper in New Orleans, Louisiana on weekends and full time during the summer and holidays while attending LSU in Baton Rouge, Louisiana! I remember one semester, not sure if it was when I was 21, but I actually worked there full-time the whole semester, I scheduled it so all my classes were on Tuesday and Thursday and I just commuted to school... an hour and a half each way, but wasn't bad considering I only had to do it twice a week!
 
For my workout today i noticed a few things:

Finaflex N.O. Ignite gave me a better pump than any other Pre-workout so far.
Using a thumb-less grip with wide grip made me feel it more in my lats but as a result i didn't improve in weight/reps.
Today's workout felt very good, When i did an exercise i literally felt what i was supposed to be working. (Posting it tomorrow)

I also think maybe my pull-ups didn't improve because of the heavy SLDL's done on leg day? I was feeling it in my back, i don't quite understand how lats work in the SLDL but can someone enlighten me?
 
Diet Breakdown 8/4/11
Calories: 4280
Protein: 317 Grams
 
thetinyguy said:
For my workout today i noticed a few things:

Finaflex N.O. Ignite gave me a better pump than any other Pre-workout so far.
Using a thumb-less grip with wide grip made me feel it more in my lats but as a result i didn't improve in weight/reps.
Today's workout felt very good, When i did an exercise i literally felt what i was supposed to be working. (Posting it tomorrow)

I also think maybe my pull-ups didn't improve because of the heavy SLDL's done on leg day? I was feeling it in my back, i don't quite understand how lats work in the SLDL but can someone enlighten me?
Click to expand...

I may be mistaken and confident that I will be corrected if I am. I know that traditional deadlifts work the entirety of the back, so it would not be that surprising if there was some lat involvment with SLDL. I think it is more likely that it was the stress the SLDL's placed on your erectors which IIRC, act as a stablizer during pull ups.
 
taman6886 said:
I may be mistaken and confident that I will be corrected if I am. I know that traditional deadlifts work the entirety of the back, so it would not be that surprising if there was some lat involvment with SLDL. I think it is more likely that it was the stress the SLDL's placed on your erectors which IIRC, act as a stablizer during pull ups.
Click to expand...

Definitely lat involvement. I think even more so with RDLs or SLDLs.
 
taman6886 said:
I may be mistaken and confident that I will be corrected if I am. I know that traditional deadlifts work the entirety of the back, so it would not be that surprising if there was some lat involvment with SLDL. I think it is more likely that it was the stress the SLDL's placed on your erectors which IIRC, act as a stablizer during pull ups.
Click to expand...

TurningGreen said:
Definitely lat involvement. I think even more so with RDLs or SLDLs.
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Thanks for your feedback guys! I bet next week i'll improve a **** ton from the SLDL's i think my body was just not ready for it so now the recovery process begins :D I've never rep'd out anything over 225 on deadlifts so it's gotta be due to that but well see!
 
Just a question here for ya tiny. I know you are going hard and that is cool, but do you have any thoughts on working a deload into your training at some point?
 
taman6886 said:
Just a question here for ya tiny. I know you are going hard and that is cool, but do you have any thoughts on working a deload into your training at some point?
Click to expand...

Well i guess you could say i am right now a little bit since i lowered the weights and started concentrating on mind/muscle style training. But i have no intentions of taking a break unless i absolutely have to so we'll see how the next few weeks go.
 
Diet Breakdown 8/5/11
Calories: 3280
Protein: 284 Grams
 
thetinyguy said:
Well i guess you could say i am right now a little bit since i lowered the weights and started concentrating on mind/muscle style training. But i have no intentions of taking a break unless i absolutely have to so we'll see how the next few weeks go.
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That's cool bro. Deload does not have to be a week off, it can just be cutting the weights in half to decrease volume. Just keep it in your tool box in case you hit a wall.
 
Today was a LOT stronger on everything, changed a few little things here and there to tweak my routine but everything went amazing. Seeing big changes now especially in poses it's so gratifying. :D Changed the way i do dumbbell laterals i start with straight arm and as soon as i can't get past half i bend my arms about 90 degrees and crank 10 more out. Allowed me to get a LOT more out of my shoulders!

Posting both Back/Bi workout and C/S/T workout right now!
 
Back/Bi's 8/4/11
Duration: approx. 3 Hours
Mood: Motivated
Energy: Very good, Used FinaFlex N.O. Ignite Tropical Punch! :D
Other notes: Not a lot of improvements in pull-ups BUT i really really feel I've finally gotten that perfect connection with my back. Very satisfied with this workout.
Lifts
(Assisted) Wide-Grip Pull Ups- FOR ALL PULL-UPS I SQUEEZE MY BACK AND AFTER I GO TO FAILURE I DO SCAPULA RETRACTIONS (SR) AT THE BOTTOM OF THE MOVEMENT. (The first part of a pull-up from a dead hang WOW these are awesome!)
-140 x 10
-120 x 8
-120 x 8
-100 x 10
-80 x 8
-60 x 6
Notes: Added a set.
(Assisted) Pull-Ups Overhand Grip-
-120 x 6
-100 x 10
-80 x 8
-60 x 8
-50 x 1 static hold
Hammer-Grip Pull Ups-
-110 x 10
-100 x 10
-90 x 8
-80 x 6
-50 x 1 static hold
Wide-Grip Pull Downs- Back was fried at this point, just made it about the feel. Also did a drop set.
80 x 10
80 x 12 - Dropset to 40Lbs in 20Lb increments.
100 x 8
100 x 9
150 x 4
1-Arm DB Row (Leg on bench)- Starting to increase the weight with the mind/muscle connection to lats. Used a drop set.
80 x 10
80 x 12 - Drop set to 55 x 18
75 x 10
90 x 10
90 x 12
DB Shrugs- Concentrated on squeezing traps.
60 x 30 *PR* +12 Reps
65 x 20 *PR* +2 Reps
70 x 20
80 x 20 *PR* +2 Reps
90 x 12
DB Concentration Curls-
25 x 8
25 x 12
30 x 7
30 x 12 *PR* +4 Reps
35 x 6
Standing DB Hammer Curls- Focused on squeezing the brachialis.
25 x 12
30 x 6 Concentration style
35 x 6 Concentration style
50 x 10
20Lb Drop set to 10Lbs in 5Lb increments.
Rope Row (AKA Face Pull)-
80 x 14 *PR* +4 Reps
85 x 10 *PR*
80 drop set 5x to 30Lbs
EZ Bar Cable Curls- Halfway through kid stole the bar for cable xovers....grrrr so i just went and used Dumbbells for a set or so.
100 x 10 *PR*
25Db x 10
25Db x 10
Rear Delt Flys (Strict)- I now do these with my arms straight out, Next week i will do straight arm until i can no longer do them then immediately go to bent arms to finish them off.
15 x 20 *PR*
20 x 8 *PR*
20 x 10 *PR*
20 x 10 *PR*
20 x 10 *PR*
20 x 10 *PR*
20 x 11 *PR*
20 x 11 *PR*
20 x 11 *PR*
20 x 12 *PR*
20 x 12 *PR*
Drop set to
15 x 7
10 x 7


Total: 69 Sets +9 Sets Invalid Link Removed

These drop sets kicked my ass! haha
 
John Smeton said:
Ton of volume. I do a feel set or two after my heavy sets. Feel is very important

keep up the good work Quagmeyer +0
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I really can't wait to go to heavy duty training along with this training. I put Quagmeyer in there because of the 69 sets haha

About to post today's workout now!
 
thetinyguy said:
I really can't wait to go to heavy duty training along with this training. I put Quagmeyer in there because of the 69 sets haha

About to post today's workout now!
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haha on the quag

I feel you on heavy duty hitt training . I ll only do this kind if training when my body tells me I am ready to do it and that comes though expirience as you gain insight I called it PLE- Performance, learning, and excellence something I got out of a book i read called the inner game of stress. Google PLE if interested its an exercise for the mind you can use for just about any challange
 
John Smeton said:
haha on the quag

I feel you on heavy duty hitt training . I ll only do this kind if training when my body tells me I am ready to do it and that comes though expirience as you gain insight I called it PLE- Performance, learning, and excellence something I got out of a book i read called the inner game of stress. Google PLE if interested its an exercise for the mind you can use for just about any challange
Click to expand...

I'll definitely look that up, i meant just heavy training haha I tried HIT and it was alright i just needed more than 1/2 sets :(

Very interested in that PLE book
 
Chest/Shoulders/Tri's 8/6/11
Duration: 3 Hours 30 Min.
Mood: Very very happy, Seeing changes!
Energy: Great!
Other notes: Getting stronger now, also seeing some changes! Added some drop sets but also threw some more weight around today, A little bit of everything!
CHEST WORKOUT
Incline Barbell Bench Press- Now using a wider grip, I am a lot more stronger in this grip position and it helped me increase intensity along with contraction quality.
135 x 8
135 x 12 *PR* +4 Reps
155 x 5 *PR*
155 x 6 *PR*
155 x 6 *PR*
Incline DB Press-
60 x 8
65 x 8 *PR*
65 x 8 *PR*
65 x 10 *PR*
Incline Dumbbell Flys- When i do these now i puff out my chest and it makes the contractions even MORE intense, plus it allows me to focus even more on the chest. The little adjustment made me stronger as well.
40 x 12 *PR* +4 Reps
45 x 8 *PR*
45 x 10 *PR*
45 x 12 *PR*
Flat Bench Flys- Also used the new technique.
40 x 6
40 x 7
40 x 8
40 x 10
Cable Crossovers-
40 x 10
50 x 10
55 x 9
55 x 10 *PR* +4 Reps
Chest Dips (Assisted)-
-50 x 11 *PR*
-40 x 8 *PR*
-30 x 6 *PR*
-30 x 8 *PR*
Dumbbell Pullovers-
45 x 20 *PR*
45 x 20 *PR*
45 x 20 *PR*
45 x 20 *PR*

Total: 29 Sets

SHOULDER WORKOUT
Seated Smith Machine OH Press- Wider grip, focus on shoulder movement. Sitting a little more behind the bar, i tried getting right under it and my shoulder would hurt so i'm moving back and it's helping a lot.
85 x 8
85 x 10
85 x 11
105 x 5
105 x 6
105 x 8
125 x 5 *PR*
125 x 6 *PR*
125 x 8 *PR*

Dumbbell Laterals- Arms straight until i can't complete a good rep then bent arms the rest. Most are about 10 straight arm/10 bent arm. The lighter sets are 20 straight arm. Delts blew up like balloons! 20 Reps every time from now on no matter what. Pyramid up then back down.
25 x 20
30 x 20 *PR* +8 Reps
35 x 20 *PR* +8 Reps
40 x 20 *PR* +10 Reps
45 x 20 *PR* +5 Reps
50 x 12
45 x 20 *PR* +5 Reps
40 x 20 *PR* +5 Reps
35 x 20 *PR* +3 Reps
30 x 20
25 x 20
20 x 20 Drop set to 10.
15 x 20
10 x 20
Notes: It's crazy how much a difference little adjustments in how you do an exercise can make.

Total: 23 Sets +2 Sets

Triceps Workout
Close Grip Bench Press(Strict)- Now using a close grip and it did the trick, now i feel it a ton more.
115 x 6
135 x 6 *PR*
135 x 7 *PR*
135 x 10 *PR*
EZ Bar Push Downs- Reverse grip is probably my favorite for push downs, I feel it 100% in my long head of my tri and i get awesome contractions.
35 x 10 Reverse. *PR*
45 x 10 Reverse. *PR*
50 x 9 Reverse. *PR*
75 x 8 Close *PR*
80 x 9 Close *PR*
80 x 10 Close *PR*
95 x 9 *PR*
100 x 10 *PR* +4 Reps
DUMBBELL Skull-crushers- Should have tried these first!! I love these, wayyy wayy better than ez bar and i use a hammer grip. I guess i could try the tricep/hammer bar?
15 x 10 *PR*
15 x 10 *PR*
20 x 7 *PR*
20 x 10 *PR*
Supersetted with
Rope Pushdowns
30 x 6
30 x 6
Seated OH 1 Arm Dumbbell Extension-
25 x 6 *PR*
25 x 9 *PR*
25 x 10 *PR*
25 x 11 *PR*
Dumbbell Tricep Kickbacks- Got rid of these, caused me shoulder pain and a pretty much worthless feel of contraction.

Total: 22 Sets

Other Exercises
Inverted Rows- Middle back/Rear Delt exercise i'm doing to fix my back imbalance and bring more strength to my rear delts/middle back.
5 Sets

Grand Total: 79 Sets
74 Sets For Chest/Shoulders/Tri's +2 Sets
5 Sets For Middle Back/Rear Delts

Side Notes: Chest, shoulders and tri's looked SICK today. Lower back is BLOWING up, The better/bigger i get the more i want to pose! I can see a difference everywhere idk if it's just from the pump or what but i am GROWING right now. Even MORE excited for this bulk now!!
 
Diet Breakdown 8/6/11
Calories: 3935
Protein: 307 Grams
 
Diet Breakdown 8/8/11
Calories: 2950
Protein: 285 Grams
 
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