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

thetinyguy said:
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
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when you train balls out hit one set is all you need if you do it right. I mean to the point where you progress in weight or reps every week and you train like someone has a gun to your head and if you dont get that rep they kill you and your family! Its intebnse-I did it for two years and had my injuries during this time so I dont reocmmend it , only when your body can handle it

many guys so 6 weeks high intensity training, and 8 weeks more volume and cycle it this way- I think this is a good approach, prevents injuries and gives the muscle a different look.

high intensity- comes with strength gains and harder muscles

high volume give a rounder appearance
 
i can learn a lot in here - thanks for the great info
 
John Smeton said:
when you train balls out hit one set is all you need if you do it right. I mean to the point where you progress in weight or reps every week and you train like someone has a gun to your head and if you dont get that rep they kill you and your family! Its intebnse-I did it for two years and had my injuries during this time so I dont reocmmend it , only when your body can handle it

many guys so 6 weeks high intensity training, and 8 weeks more volume and cycle it this way- I think this is a good approach, prevents injuries and gives the muscle a different look.

high intensity- comes with strength gains and harder muscles

high volume give a rounder appearance
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Never thought of it that way, I like using HIT for like a deload from my normal volume style and it seems to work really well but like you said the injury risk is higher with the heavy weights.
 
shovelhead76 said:
i can learn a lot in here - thanks for the great info
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It's cool to have John in here, he's a plethora of information! :D Nice dude too have him added on FB
 
About to go train legs, After getting the mind/muscle connection down i really feel i'm getting the most out of those heavy sets now. It really shows in my lower back, I think the best results will come from a combination of heavier weights with a good feeling of contraction. (For me at least) 300+ SLDL here i come!
 
Also one more quick note, It seems that as soon as i hit one of those workouts where i barely progress in weight shortly after i grow and it's happened numerous times. Especially for my arms/shoulders, Starting to feel a lot leaner too. I'll be posting pic's this weekend!
 
Another epic leg workout! Found the missing key to making my calves/hams grow! I have to really get into stretching the crap out of them, Been doing this with my calves for 3 weeks now and they ARE bigger!! It feels incredible to see them blow up like they are, the key is to go to failure with a weight that challenges you concentrate on the contractions whether it be standing seated or 45 degree * i do 45 degree supersetted with standing* and make them burn as much as possible and then go to the standing calve raise machine and just stand on the little platform while holding onto the handles and stretch the calves (no weight) it will BURN like HELL but hold it for about 15 seconds. I'm serious though these are painful it's almost unbearable but worth it. After about 3-4 rounds of my circuit plus the stretch the burn literally went away when stretching indicating i had successfully stretched it as much as i could. I did it with hams and it hurts a TON but i need to work on them. They have strength so all i need to do now is stretch the crap out of them. Was hard to walk afterwards but worth it, Also got 305 x 6 on SLDL i made the decision to make small increments each week to keep my form as good as possible. Lower back loves these so much i feel it through my entire posterior chain :D

Off to work will post workout later/tomorrow!
 
thetinyguy said:
It's cool to have John in here, he's a plethora of information! :D Nice dude too have him added on FB
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Thank you Nick.

thetinyguy said:
Also one more quick note, It seems that as soon as i hit one of those workouts where i barely progress in weight shortly after i grow and it's happened numerous times. Especially for my arms/shoulders, Starting to feel a lot leaner too. I'll be posting pic's this weekend!
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One or a couple weeks of staying at the same weight is fine.

thetinyguy said:
Another epic leg workout! Found the missing key to making my calves/hams grow! I have to really get into stretching the crap out of them, Been doing this with my calves for 3 weeks now and they ARE bigger!! It feels incredible to see them blow up like they are, the key is to go to failure with a weight that challenges you concentrate on the contractions whether it be standing seated or 45 degree * i do 45 degree supersetted with standing* and make them burn as much as possible and then go to the standing calve raise machine and just stand on the little platform while holding onto the handles and stretch the calves (no weight) it will BURN like HELL but hold it for about 15 seconds. I'm serious though these are painful it's almost unbearable but worth it. After about 3-4 rounds of my circuit plus the stretch the burn literally went away when stretching indicating i had successfully stretched it as much as i could. I did it with hams and it hurts a TON but i need to work on them. They have strength so all i need to do now is stretch the crap out of them. Was hard to walk afterwards but worth it, Also got 305 x 6 on SLDL i made the decision to make small increments each week to keep my form as good as possible. Lower back loves these so much i feel it through my entire posterior chain :D

Off to work will post workout later/tomorrow!
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Glad you found something that is working. On calves I find when I go all the way on my tiptoe I squeeze and flex blood into the calves at the top then lower and do a good stretch at the bottom. Same thing on the progressive weights on sldl dont be afriad to hold back if your feeling off that day, it may just prevent an injury.

cheers
 
thetinyguy said:
Also one more quick note, It seems that as soon as i hit one of those workouts where i barely progress in weight shortly after i grow and it's happened numerous times. Especially for my arms/shoulders, Starting to feel a lot leaner too. I'll be posting pic's this weekend!
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Progress ftw
 
John Smeton said:
Thank you Nick.



One or a couple weeks of staying at the same weight is fine.



Glad you found something that is working. On calves I find when I go all the way on my tiptoe I squeeze and flex blood into the calves at the top then lower and do a good stretch at the bottom. Same thing on the progressive weights on sldl dont be afriad to hold back if your feeling off that day, it may just prevent an injury.

cheers
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Yeah there's usually that feeling of hesitation when i don't feel up to a heavier lift or something of the sort, I even skipped Leg Extensions today because i ran out of time, My quads are still thrashed from squats and leg presses too!
 
Diet Breakdown 8/8/11
Calories: 3800
Protein: 298

Last meal of the day i was still hungry after i ate, but i held back i really want to be strict on these calories for the rest of this month. I know for a fact it will pay off. Not to mention i work pretty much all this week which burns another 500-700 calories, It should really help me out as well as fill up my wallet. Going to need the $$ for all that food for this winter hehehehe
 
Nope, I know what they are though. I might add those in for my bulk
 
Leg Day!! 8/8/11
Duration: approx. 2 Hours
Mood: Ready
Energy: Pretty good considering i pretty much woke up not even an early before this.
Other notes: I had to cut out Leg Extensions today to go home and get ready for work, No biggie though i PR'd pretty much everything :P
Lifts:
Barbell Back Squats- ATG, 5th Pin from take off in Power-Rack. Becoming easier and easier.
155 x 20 *PR* +8 Reps
175 x 10 *PR* +2 Reps
185 x 6
185 x 8 *PR* +2 Reps
205 x 4 *PR*
Notes: These usually feel weird initially when i warm up but after that they're easy as pie, Now that i know how to adequately stretch my hams/quads/calves to stretch the fascia, In no time i should have textbook form on these. My back tends to round because my hamstrings are so tight. Working on this right now, i plan on fixing this 100% this winter.
Stiff Legged DeadLifts- in Power Rack with pins set at last pin.
225 x 16 *PR* +4 Reps
275 x 12 *PR* +2 Reps
295 x 10 *PR* +2 Reps
305 x 4 *PR*
305 x 6 *PR*
Notes: My goal with the weight is to get 16 reps, So next week for example i'd go for 275 x 16 and 295 x 12. I might start incorporating some more rest/pause so i can get more reps. 305 was pretty challenging but not too bad, 315 should be a walk in the park next week!
Leg Press- Very glad my friend told me about the ROM on this because now i feel it 100% in my quads haha
400 x 10 *PR*
400 x 10 *PR*
400 x 10 *PR*
Drop Set
380 x 10
Drop Set
290 x 8
Notes: That drop set suckkkedddd legs were on fire!
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. Stretching them to death!
165/75 x 6 Circuits = 12 Sets *PR*
Lying Leg Curls- Focused on contracting the hamstrings as hard as i could.
150 x 6
165 x 9 *PR*
120 x 14
Drop Set
75 x 10
Immediately followed by stretching hams *ouch*
Notes: When I stretch for say my calves it feels like they go on fire but that is supposed to be the fascia slowly tearing *Good way* i just hold that for about 20 seconds.
Leg Extensions- Not enough time today :( sadpanda

31 Sets this week.

I'm looking into using DC style stretching, I'm going to use very light weights and be cautious but i really want to give it a shot.
 
Is it just me or is thetinyguy the.... "PR Champion of the World" Nice job bro, I know I love to joke, but Awesome job on all the PR's! It's a good feeling huh Bro?
 
ScottyDoc said:
Is it just me or is thetinyguy the.... "PR Champion of the World" Nice job bro, I know I love to joke, but Awesome job on all the PR's! It's a good feeling huh Bro?
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Haha It is, i do the best i can! Just wait till this winter, I want to aim for ENTIRE PR workouts hehehe, that'll be tough. My goal this winter will be to get as strong as i possibly can and push myself to new limits (and gain a ridiculous amount of weight). Your doing excellent on your cut Al keep up the good work. I'll be posting pic's this weekend!
 
thetinyguy said:
Haha It is, i do the best i can! Just wait till this winter, I want to aim for ENTIRE PR workouts hehehe, that'll be tough. My goal this winter will be to get as strong as i possibly can and push myself to new limits (and gain a ridiculous amount of weight). Your doing excellent on your cut Al keep up the good work. I'll be posting pic's this weekend!
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No worries Bro, I will continue until my BF % PR has been met, even if I lose my little side bet to Kleen, nothing will stop me from hitting my body fat % PR, NOTHING!

I do have one little piece of advice I would like to extend if you are interested... I know you want to get as big and as strong as you possibly can and so did I when I was your age, hell I bet every single guy on this forum wanted that in their late teens to mid-twenties some for even longer than that. The only thing about that is if you do not plan to compete in power lifting, don't wear out your joints by doing it, I'm not saying don't go heavy, just do it really smart, lots of warm-up sets, do lots of stretching, just remember to do all the things important for joint health now, while they are still very healthy so the remain that way when you are my age and older, you will be thankful you did. I mean that is why me and probably half or more of the guys on this forum that are 30+ years of age will tell you... "If I knew then, what I know now...."
 
Try foam rolling to loosen up those hammies and glutes after a hard leg session, or even rolling on a tennis or base ball. Hurts when doing it but feels great afterwards!
 
ScottyDoc said:
No worries Bro, I will continue until my BF % PR has been met, even if I lose my little side bet to Kleen, nothing will stop me from hitting my body fat % PR, NOTHING!

I do have one little piece of advice I would like to extend if you are interested... I know you want to get as big and as strong as you possibly can and so did I when I was your age, hell I bet every single guy on this forum wanted that in their late teens to mid-twenties some for even longer than that. The only thing about that is if you do not plan to compete in power lifting, don't wear out your joints by doing it, I'm not saying don't go heavy, just do it really smart, lots of warm-up sets, do lots of stretching, just remember to do all the things important for joint health now, while they are still very healthy so the remain that way when you are my age and older, you will be thankful you did. I mean that is why me and probably half or more of the guys on this forum that are 30+ years of age will tell you... "If I knew then, what I know now...."
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Oh definitely without a doubt, I'm making stretching my #1 priority along with being very cautious! Last thing i want is an injury as well, When i say "get strong as possible" i mean within bodybuilding parameters, I'll always keep at least 4 reps. Only purpose for those super low reps is to build my strength up a little better. Thanks for the words of advise!
 
taman6886 said:
Try foam rolling to loosen up those hammies and glutes after a hard leg session, or even rolling on a tennis or base ball. Hurts when doing it but feels great afterwards!
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I've been using a tennis ball and ouch ouch ouch but afterwards it feels 10x better. One of my favorite things to do now!
 
Diet Breakdown 8/9/11
Calories: 3090
Protein: 299 Grams

Tomorrow i'm going to start dropping the calories a little more, It feels like my fat loss is slowing down so tomorrow i plan to eat 3200 or so calories maybe less. I think i can go 2.5 weeks without complaining about my strength levels but i will still TRY. Goals for the next weeks is get seriously into dropping a little bit more fat. I think my body just needed some more calories to compensate for my longer sessions. We'll see! Tomorrow Back/Bi's
 
keep killing it man -> your hitting PR's non stop that is awesome

Im hoping for a few PRs myself in the next week or so
 
Hey man.. I just looked thru briefly while finishing up some cardio after legs! I'm curious, how often do u do each routine? With the volume I'm assuming you do back/bis chest/shoulders/tris once per week? And a leg day? Totally out of curiosity n for personal insight/ideas /brainstorming.. I currently do the same volume but split each group to twice a week.. Resting wed and weekends. I would maybe consider following something similar to u lifting m/w/f n doing cardio tues/and/or thurs.. Keep ip the madness brotha!
 
shovelhead76 said:
keep killing it man -> your hitting PR's non stop that is awesome

Im hoping for a few PRs myself in the next week or so
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It sure aint easy but all you gotta do is dig deep and they'll keep on coming :D

You'll get em without a doubt!

*Checking out your log too*
 
chedapalooza said:
Hey man.. I just looked thru briefly while finishing up some cardio after legs! I'm curious, how often do u do each routine? With the volume I'm assuming you do back/bis chest/shoulders/tris once per week? And a leg day? Totally out of curiosity n for personal insight/ideas /brainstorming.. I currently do the same volume but split each group to twice a week.. Resting wed and weekends. I would maybe consider following something similar to u lifting m/w/f n doing cardio tues/and/or thurs.. Keep ip the madness brotha!
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Every 6 days, I go day on/day off and yup you got it right! Back/bi's C/s/t and legzz. I want to move up to 2x a week style training but i think i may just stay with what i'm at for now through the winter THEN change it up to 2x a week. Trying to get the most out of everything i can haha.
Thanks! Back/Bi's are today lets see if i can scrape together some more PR's :evil:
 
Guess who knows their body good enough to know that this workout WOULD be progressive? This guy haha. I KNEW after a week of the same progress that this one would be better and it was! Stronger on everything yadadadadaada, Incorporated some deep stretching for the fascia which hurt but is worth it. Felt nuts in my lats! Also tried a new upper chest exercises for the hell of it (yes on back/bi day) Leaning 1 arm dumbbell flyes, Literally can feel the upper chest that attaches to the collarbone contracting and it's a section. Did 5 Sets of it just to learn the movement and feel it, it's so awesome it should help my chest REALLY fill out now! Will be posting workout later.
 
thetinyguy said:
Also tried a new upper chest exercises for the hell of it (yes on back/bi day) Leaning 1 arm dumbbell flyes, Literally can feel the upper chest that attaches to the collarbone contracting and it's a section. Did 5 Sets of it just to learn the movement and feel it, it's so awesome it should help my chest REALLY fill out now! Will be posting workout later.
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I would like to increase mass in my upper chest under my collar bone just as you described, is there any way you can find a video or picture diagram of exactly what exercise you are speaking about, seriously, I would love to incorporate that into my chest routine, Please ole Buddy ole Pal???
 
ScottyDoc said:
I would like to increase mass in my upper chest under my collar bone just as you described, is there any way you can find a video or picture diagram of exactly what exercise you are speaking about, seriously, I would love to incorporate that into my chest routine, Please ole Buddy ole Pal???
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Ditto, any explanation of this would be FAB! lol I love working upper chest
 
ScottyDoc said:
I would like to increase mass in my upper chest under my collar bone just as you described, is there any way you can find a video or picture diagram of exactly what exercise you are speaking about, seriously, I would love to incorporate that into my chest routine, Please ole Buddy ole Pal???
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Haha no problem! It's a video on Flex online but it's the 4th video down on the playlist. I'm also gonna try the reverse wide grip incline bench press on the smith machine like the video says. I really like the leaning db fly though!
I have no doubt it'll bring mass to the upper part of the chest too because today i literally put one hand on it and felt that Pain-in-the-ass part of the chest contracting..HARD so i love it. I squeeze at the top too.

Invalid Link Removed
 
chedapalooza said:
Ditto, any explanation of this would be FAB! lol I love working upper chest
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I've had a really tricky time training it, Hopefully those two exercises i was talking about will get it growing like crazy!
 
I got it... Thanks! I think this is a direct link to the video... Invalid Link Removed
 
thetinyguy said:
Haha no problem! It's a video on Flex online but it's the 4th video down on the playlist. I'm also gonna try the reverse wide grip incline bench press on the smith machine like the video says. I really like the leaning db fly though!
I have no doubt it'll bring mass to the upper part of the chest too because today i literally put one hand on it and felt that Pain-in-the-ass part of the chest contracting..HARD so i love it. I squeeze at the top too.

Invalid Link Removed
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Hey thanx again Bro, I'm doing Chest tomorrow so I will definitely add that into my workout for sure, I'm just going to add one tiny twist to it... I'm going to duplicate that exact move, but using cables instead of dumbbells, I like the fluid movement and constant resistance of cables vs. dumbbells (in my opinion).
 
ScottyDoc said:
Hey thanx again Bro, I'm doing Chest tomorrow so I will definitely add that into my workout for sure, I'm just going to add one tiny twist to it... I'm going to duplicate that exact move, but using cables instead of dumbbells, I like the fluid movement and constant resistance of cables vs. dumbbells (in my opinion).
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No prob! Hope it helps you out a ton, i swear i feel it JUST in that tough as nails to train spot. I only got up to 15lbs haha
 
And thanks for that direct link
 
good exercise I might try. Incline pec dec- its actually called nautilus double chest machine- the fly part of the machine works really well for inner and upper chest

also a very wide grip on the smith machine just above nipple height works very good for upper chest- go higher rep on this exercise it can be an injury prone exercisse if gone lower rep..I say 15 reps...its a bring up weak areas exercise

wish i had pictures o well
 
John Smeton said:
good exercise I might try. Incline pec dec- its actually called nautilus double chest machine- the fly part of the machine works really well for inner and upper chest

also a very wide grip on the smith machine just above nipple height works very good for upper chest- go higher rep on this exercise it can be an injury prone exercisse if gone lower rep..I say 15 reps...its a bring up weak areas exercise

wish i had pictures o well
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I wish my gym had that :( Eventually i'm gonna switch gyms to Powerhouse and really really have tons of things to work with! I have tried the wide grip incline smith and it would hit my middle chest. I have some goofy upper chest anatomy haha. Either way gotta make it work!
 
mdpwrlifter said:
I always just used incline dumbbell. Upper chest isn't too confusing of an area.
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It honestly depends on your anatomy, My upper chest fibers go upward a lot more so i need to almost do a front raise to effectively hit it all. I've been doing incline movements for over half a year with barely anything to show for it, Changed my form numerous times as well. Just goes to show you different things for different people!
 
Diet Breakdown 8/10/11
Calories: 3800
Protein: 286 Grams
 
Posting workout tomorrow morning!
 
Also, I've been slacking on my water intake lately and today i had more water than usual and i have this weird "pump" like feel throughout my body. Like when i squeeze my hand the muscles in it feel tight, Same with my back, arms, legs, calves, pretty much everything. I seemed to have forgotten about how important it is! Feels great too, i'll make sure i get at least 1-2 gallons of water from now on.
 
thetinyguy said:
Also, I've been slacking on my water intake lately and today i had more water than usual and i have this weird "pump" like feel throughout my body. Like when i squeeze my hand the muscles in it feel tight, Same with my back, arms, legs, calves, pretty much everything. I seemed to have forgotten about how important it is! Feels great too, i'll make sure i get at least 1-2 gallons of water from now on.
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agreed if your nutrition is on par,, enough carbs to get a pump, most of the time its water intake preventing a pump, except pre contest when carbs /cals are lower

strength can go down like 20 % if not hydrated. its crucial and so overlooked for bodybuilding
 
mdpwrlifter said:
I always just used incline dumbbell. Upper chest isn't too confusing of an area.
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LoL, I agree, but then again, no body part is confusing for people who have good genetics for that body part, but guys who have a lagging body part is not always due to lack of work or effort, just finding the right combination of exercises that assist in catching that body part up with the rest that are easier for them, see what I mean? So I guess what I'm trying to say is, "easier said than done"
 
John Smeton said:
agreed if your nutrition is on par,, enough carbs to get a pump, most of the time its water intake preventing a pump, except pre contest when carbs /cals are lower

strength can go down like 20 % if not hydrated. its crucial and so overlooked for bodybuilding
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Yeah definitely, carbs are pretty high too so i know for a fact it's my water. Before i would drink like 20oz every 30 minutes and was on top of water like it was my job. Now i'm getting back into that groove again.
 
ScottyDoc said:
LoL, I agree, but then again, no body part is confusing for people who have good genetics for that body part, but guys who have a lagging body part is not always due to lack of work or effort, just finding the right combination of exercises that assist in catching that body part up with the rest that are easier for them, see what I mean? So I guess what I'm trying to say is, "easier said than done"
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different things works for different people
 
ScottyDoc said:
LoL, I agree, but then again, no body part is confusing for people who have good genetics for that body part, but guys who have a lagging body part is not always due to lack of work or effort, just finding the right combination of exercises that assist in catching that body part up with the rest that are easier for them, see what I mean? So I guess what I'm trying to say is, "easier said than done"
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I agree, i BOMBED my upper chest with incline lifts and pretty much nothing out of it :(

On another note today i saw my friends mom who hasn't seen me in probably at least half a year and she didn't even recognize me but she said i look "Damn good and I've filled out" haha.
 
thetinyguy said:
I agree, i BOMBED my upper chest with incline lifts and pretty much nothing out of it :(

On another note today i saw my friends mom who hasn't seen me in probably at least half a year and she didn't even recognize me but she said i look "Damn good and I've filled out" haha.
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Hahahaha that's fugging awesome props bro!
 
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