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

TurningGreen said:
With lats like that I think you could drop Ol Johnnie out of an air plane and he'd take flight...like a giant flying squirrel

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You took my Video... I posted that about a week or so ago on Milas Thread! Can't call him Johnny the flying-squirrel, that doesn't sound right, call him Rocky!
 
ScottyDoc said:
You took my Video... I posted that about a week or so ago on Milas Thread! Can't call him Johnny the flying-squirrel, that doesn't sound right, call him Rocky!
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Ha, that's awesome! Honestly I had no idea! I guess great minds think alike!
 
TurningGreen said:
Ha, that's awesome! Honestly I had no idea! I guess great minds think alike!
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Yep, it was literally that exact same video, because I was talking about wanting Lats so big that I could jump off a building, spread my lats and just glide down and Milas said, "Like a Flying-Squirrel" and so I found and posted that exact video, LoL!
 
Diet Breakdown 8/17/11
Calories: 2540
Protein: 278 Grams

Working tomorrow, will post that workout i forgot to today!
 
TODAY I WAS SO MUCH STRONGER IT WAS FULL RETARD!!! The combination of going up to 20 reps and doing drop sets + fascia stretching is REALLy paying off! Another weird thing is that my bi's are so easy to pump now it's ridiculous, After doing flys they were pumped. Then after doing DB laterals (LOL) they were pumped like CRAZY. Tri's were pumped so much that after the fascia stretching they were ROCKS. LITERALLY. The cool thing about fascia stretching is after you get the max stretch you can with a pump, that after that you can stretch and it will not be painful which is the signal that you've successfully stretched the fascia as much as you can for the workout. It's happened with everything i've done the stretching with, First few sets burn really bad when you stretch then after that, nothing at all not even resistance. So simple and effective! Helps with strength AND flexability, no wonder Jay Cutler (Mr. Olympia) does it!
 
++Extremely strong sense of alpha-maleness today, literally like i felt so confident it was crazy. (Still do) the leaner increasing testosterone effect is definitely present!
 
Back/Bi's 8/16/11
Duration: approx. 3 Hours 30 Minutes
Mood: INVINCIBLE
Energy: Great!
Other notes: Noticeable increase in strength, focused more on reps up to 20 and added drop sets for pull-ups. Crazy crazy pump in my bi's back helped with the stretching which was also very successful.
Lifts
(Assisted) Wide-Grip Pull Ups- D ='s Drop set, so this was pretty much a triple drop set.
-150 x 8 D
-120 x 8 D
-100 x 8 D
-100 x 20 *PR* +8 Reps
-80 x 10
-80 x 15 *PR* +2 Reps
-60 x 10 + 1N *PR* +1 Rep & 1 Negative.
Notes: Fascia stretching was done after high rep set and stretch was 20-25 seconds, Still feeling it the day after!
(Assisted) Pull-Ups Overhand Grip-
-150 x 6 D
-130 x 10 D
-100 x 10 D
-100 x 20 *PR* +9 Reps
-80 x 14
-80 x 15 *PR* +1 Rep
-60 x 10 *PR* +1 Rep
Notes: Honestly i'm loving pull-ups more than anything else for back besides deadlifts. I feel it and it's challenging as well as it challenges my bi's.
Hammer-Grip Pull Ups-
-150 x 6 D
-130 x 6 D
-100 x 20 *PR* +9 Reps
-80 x 10
-80 x 14
-50 x 11 *PR* +4 Reps
Notes: PR's on this exercise show my bicep/brachialis strength improvements since they dominate this motion. Had another insane pump!
Wide-Grip Pull Downs-
130 x 9
150 x 8
160 x 10 *PR*
110 x 12 D
90/70/50
1-Arm DB Row (Leg on bench)- Slowing down my reps now. Going up to 20, also started doing these with my elbow facing out.
80 x 14
80 x 20
90 x 13
90 x 10E *PR*
90 x 12E *PR*
90 x 13E *PR*
Notes: E means elbow out. Usually this movement is done with the elbow close to you but i decided to change it up.
DB Shrugs- Higher reps as well.
70 x 12
80 x 20 *PR*
90 x 20 *PR*
90 x 20 *PR*
90 x 12 D
80/65/60
DB Concentration Curls- Improving!
20 x 14
25 x 14 +2N *PR* +6 Reps
30 x 12 *PR* +3 Reps
35 x 7
35 x 25 *PR* Done Standing
*CROSS BODY* Hammer Curls- Switched in.
60 x 10
70 x 10 *PR*
50 Drop
40/30/25/20
Wide Grip ROW- Done with a wide handle and attached to a triceps push down pulley, Objective is to squeeze shoulder blades together.
60 x 20 *PR*
70 x 20 *PR*
80 x 10 *PR*
80 x 13 *PR*
75 x 11 *PR*
Drop
70/60/50/40/30
EZ Bar Cable Curls- These are done till failure like always BUT now instead of stopping i do a bent over row movement for 10 reps immediately after.
100 x 9 +10 Row
110 x 8 +10 Row
120 x 9 +10 Row *PR*
90 Drop
80/60
Rear Delt Flys (Strict)- Done with arms straight out, Around halfway through this i remembered to go from straight arms to bent to prolong the set and increase the intensity. Works like a charm! Especially on laterals as well.
25 x 11
25 x 14
25 x 20
25 x 20
25 x 20
25 x 20
25 x 22
25 x 22
25 x 25
20 x 12
20 x 10

Shoulder Dislocations With PVC Pipe- Did a set of these after every set of Rear Delt Flys helps stretch the entire shoulder. Pinky was one inch from each end of pipe for flexibility measurement.
5-8 Sets

Total: 79 Sets! +2 Sets
 
thetinyguy said:
TODAY I WAS SO MUCH STRONGER IT WAS FULL RETARD!!! The combination of going up to 20 reps and doing drop sets + fascia stretching is REALLy paying off! Another weird thing is that my bi's are so easy to pump now it's ridiculous, After doing flys they were pumped. Then after doing DB laterals (LOL) they were pumped like CRAZY. Tri's were pumped so much that after the fascia stretching they were ROCKS. LITERALLY. The cool thing about fascia stretching is after you get the max stretch you can with a pump, that after that you can stretch and it will not be painful which is the signal that you've successfully stretched the fascia as much as you can for the workout. It's happened with everything i've done the stretching with, First few sets burn really bad when you stretch then after that, nothing at all not even resistance. So simple and effective! Helps with strength AND flexability, no wonder Jay Cutler (Mr. Olympia) does it!
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had to
 
I think i might take next week off to let my body recuperate before i start bulking. I'm still see strength gains and fat loss but i think i should just do it and allow myself to be 200% for my bulk. Considering I've added more and more intensity along with extreme stretching i can only see benefits of this week off. I will lower the cal's to about 2400 for this week and try to avoid cardio. Then on either the 29th or 30th i will start back up again. I do start classes next week as well so i won't be completely bored, Plus i'll be checking what the forum and you all are up to. My last workout until the break will be the 22nd (Back/Bi's) Pic's will be up the 28th which i will use for "Before" my bulk.
 
I also notice that on Chest/Shoulders/Tri's i get HUGE HUGE HUGE pumps from Dips, Reverse Grip Inc. BP. And my tri's get so pumped that it's literally crazy, after i do the fascia stretching and shoulders i usually have nothing left for tri's. A test i do to determine if i can or not train them for the day is i go to pushdowns and if i feel it in my elbow even with moderate/light weight i end the workout. I'm not even going to chance an injury. I know for a fact i OBLITERATE my tri's with the reverse grip BP. Plus it seemed that this week after i took out my tricep movements *after adding the reverse grip BP* that i'm making a ton more strength gain. The workout still lasts a good 3 hours but the intensity is so much higher due to drop sets with dips. I guess i'm finding that perfect blend of intensity and volume now!
 
So i'm putting together a shake i can add in to my food intake on my bulk that will be 1100 calories and contain EFA's in 1 shake, I plan to have 3-4 a day plus food meals maybe 3-4/day. It will cost around $80 a month BUT will add 4400+ Calories A DAY! The mass gainer i had last year was around $30-$40 a tub which lasted about 1.5 weeks so $90-$100+ JUST for the gainer not including milk and only gave me around 2500-3000 Calories a day!!! I'm gonna save so much money it's going to be ridiculous! I really have this mapped out i'm so excited.
 
mdpwrlifter said:
Good luck and happy bulking.
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Thanks, Other thing i will be adding to my arsenal will be wrist wraps to protect my tiny ass bones lol.
 
That is how I am on triceps after messing my triceps tendon up. I go higher reps on triceps and focus on good form more than anything

I prefer while foods over mass gainer shakes, if you have no choice and are working go for it, I know sometimes Im tired and get a shake instead of a meal. Keep up the good work bro
 
mdpwrlifter said:
I picked up some too, I like em. I use knee sleeves and a belt otherwise. Trying to stay raw for now.
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I'd love to keep doing raw lifts but my wrists bother me after the weights increase so i just gotta do it for injury prevention. I have a belt but i haven't used it....yet.
 
John Smeton said:
That is how I am on triceps after messing my triceps tendon up. I go higher reps on triceps and focus on good form more than anything

I prefer while foods over mass gainer shakes, if you have no choice and are working go for it, I know sometimes Im tired and get a shake instead of a meal. Keep up the good work bro
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I do too, i guess i just want to have 50/50 for this bulk because last time i relied on shakes but i used whole food + the mass gainer. It pretty much was a meal in a blender haha Thanks John, i applied to hopefully log TestoPRO not sure if i'm too late but i'd really like to. I'm so anxious to do logs i want to show great detailed reviews for products!
 
Diet Breakdown 8/18/11
Calories: 3400
Protein: 306 Grams
 
Chest/Shoulders/Tri's 8/18/11
Duration: 3 Hours
Mood: Pumped
Energy: Very good, took 2 servings of White Flood and i swear I've never been so focused in my life. I had the tingles like CRAZY! Felt like fire ants under my skin.
Other notes: Probably going to remove the triceps section of this workout. I'm getting more and more efficient with my workouts meaning in less sets i tend to completely tax the muscle. This might be the signal for me to cut out a tiny bit more volume and add an extra workout for the week. Example of this would be this workout on Sunday and Thursday. Workouts will be a little bit shorter but i think it'll work even better. Food for thought for now though!
CHEST WORKOUT
Reverse Grip Incline Bench Press on Smith- Added 50Lbs like it was nothing today!! I felt so strong today right out of the gate.
85 x 16 *PR* +2 Reps
105 x 14 *PR* +2 Reps
105 x 16 *PR* +4 Reps
155 x 6 *PR*
155 x 10 *PR*
Incline DB Press-
30 x 17
40 x 10
50 x 10
60 x 18 *PR* +5 Reps
Incline Dumbbell Flys- Removed these along with a few other exercises, ever since i implicated extreme stretching and higher intensity with drop sets with compound movements i'm gassed after wards. Trying to find that perfect mix of volume and intensity.
Leaning 1 Arm Dumbbell Fly- Becoming stronger and more accustomed to this movement.
20 x 15 D
25 x 8 D
25 x 20
25 x 20
30 x 20 *PR*
35 x 12 *PR*
35 x 12 *PR*
Flat Bench Flys- Also Removed, Cable Crossovers are vastly superior for me then Dumbbell flys.
Cable Crossovers- Best fly movement I've ever done, staple exercise now.
30 x 25
40 x 10
50 x 10
55 x 14 *PR* +2 Reps
60 x 12 *PR* +2 Reps
Chest Dips (Assisted)-
-50 x 15 *PR* +5 Reps
-30 x 16 *PR* +6 Reps
-70 x 16 Dropset to
-90/-120/-140
Notes: Drop set equaled BEST TRICEPS PUMP I'VE EVER GOTTEN.
Dumbbell Pullovers-
55 x 20 *PR*
55 x 20 *PR*
55 x 20 *PR*
55 x 20 *PR*

Total: 31 Sets, Increased intensity.

SHOULDER WORKOUT
Seated Smith Machine OH Press- Focusing on more reps.
65 x 6
65 x 10
65 x 10
65 x 25
85 x 10
85 x 10
85 x 12
85 x 14

Dumbbell Laterals- Still working on improving reps. To shock my shoulders i'm going to be reverse pyramiding once i start bulking.
25 x 35 *PR* +5 Reps
30 x 35 *PR* +5 Reps
35 x 35 *PR* +5 Reps
40 x 24
45 x 14
Drop set to
40/35/30/25/20/15


Total: 19 Sets, Increased Intensity.

Grand Total: 50 Sets.

Side notes: Funny thing is this workout felt like it took forever, i'm not sure if it was due to the increased intensity or what but i definitely busted my ass. I think that higher volume is helping me get stronger but as a result i can't train as long. I'm going to go back to reverse pyramids soon but this time include super drop sets. I will make sure i am thoroughly warmed up before i hit heavy weights or higher reps.
 
Just curious, Is beta-alanine a major part of the ingrediant matrix in White Flood? PR SMASHER

 
TurningGreen said:
Just curious, Is beta-alanine a major part of the ingrediant matrix in White Flood? PR SMASHER

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LOL Family guy ftw!

I think it's more of a mix between Beta-alanine and GABA. I get hardcore tingles with gaba, sucked when i was trying to sleep so i stopped taking it. Not sure how it works for workout but i DID beat a lot of PR's so that might say something? I also had this uber alpha male and kickass sense of feeling too. Maybe gaba is like my SUPER PRE WORKOUT DOMINATORRRR
 
White Flood V1 or V2? I liked V1 but the white rasp tasted like shampoo...not that taste is everything...good energy and good for creatine off cycle (v1 didnt have any in it). Good luck with that bulk bro, my stomach hurts thinking about it.
 
TurningGreen said:
White Flood V1 or V2? I liked V1 but the white rasp tasted like shampoo...not that taste is everything...good energy and good for creatine off cycle (v1 didnt have any in it). Good luck with that bulk bro, my stomach hurts thinking about it.
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Pretty sure it was V1, tropical punch. Taste was meh but it worked. Thanks man i plan to really kill this bulk since i know what to do better this time.
 
mdpwrlifter said:
Your workouts are really long. Just curious as to why that Is.
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To others it may seem long but it just feels like a normal workout for me...
 
SweetLou321 said:
So much volume in here
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I'm hoping after i start this bulk to do a 3 on/1 off split with workouts a little shorter than now but more frequent.
 
Diet Breakdown 8/19/11
Calories: 2540
Protein: 254
 
thetinyguy said:
I'm hoping after i start this bulk to do a 3 on/1 off split with workouts a little shorter than now but more frequent.
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I would definitely do that. As long as your not being injured, which super high intensity can do if you dont back off sometimes, it is a very good idea to cycle high intensity for like 6 weeks, then volume for 6-8 weeks. Volume gives the muscles a more full look in my opinion, and high intensity brings a maybe more hard look muscle , from what i noticed on my body because your taking sets to absolute failure or close to it. That said, dont take sets to failure if your body cant handle it!

also this is just my body, my shoulders and arms and maybe chest tend to respond more to high volume. back and legs seems to like intensity.-This may not be for everyones body, and I could be totally wrong, just something I may have noticed with my body

keep plugging away my friend
 
John Smeton said:
I would definitely do that. As long as your not being injured, which super high intensity can do if you dont back off sometimes, it is a very good idea to cycle high intensity for like 6 weeks, then volume for 6-8 weeks. Volume gives the muscles a more full look in my opinion, and high intensity brings a maybe more hard look muscle , from what i noticed on my body because your taking sets to absolute failure or close to it. That said, dont take sets to failure if your body cant handle it!

also this is just my body, my shoulders and arms and maybe chest tend to respond more to high volume. back and legs seems to like intensity.-This may not be for everyones body, and I could be totally wrong, just something I may have noticed with my body

keep plugging away my friend
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I'm definitely gonna give it a shot and thanks for your input John it always helps me out. I think i'll change it to 2x a week around half way through my bulk to kind of shock my body and give it something new. Your not wrong though either because everybody is different!
 
Lowering calories a little more today, probably around 3000. Just looking to shed a little more fat this last week and a half.
 
Oh and weight is still 223Lbs today! But i am noticeably leaner and feel leaner. Strength is also still up, Today is legs so well see how i do with squats and deadlifts.
 
Great news! Hit my goal today of SLDL of 315 x 10, up to 335 x 5 now! I'm starting to do rack pulls now to help build up my posterior chains strength/size. Good workout! Also did a rest/pause set of leg press to 50 reps, BURNED so bad. Fascia is getting a lot looser around my calves now i don't experience as much of a burn when i try to stretch them a ton. I might need to use a little bit of weight but they're still growing! Slowly but steadily. Also noticed quads/hams are bigger today. I will be taking pic's after my week off (Which will consist of lower calories) The pic's will be my "Before" for my bulk and my "After" for my cut.
 
mdpwrlifter said:
Nice sldl numbers man.
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Thanks! It's more like a rack pull from a little above mid shin (less impressive :() but I've never done anything over 315 x 1 before so i feel like i'm really improving a lot.
 
Diet Breakdown 8/20/11
Calories: 3110
Protein: 253 Grams
 
Leg Day!! 8/20/11
Duration: 3 Hours (Longer rest periods)
Mood: Unstoppable (Again)
Energy: Pretty good used 2 servings AI Maniac.
Other notes: Improved a good amount, wish i could have done a little better on squats. I got more reps with 175 and did 205 again only a little bit slower so i guess you can call that an improvement.
Lifts:
Barbell Back Squats- ATG, 5th Pin from take off in Power-Rack. Did reps a little slower today.
175 x 16 *PR* +3 Reps
205 x 6 (Done slower)
185 x 5
185 x 5
135 x 6 Close stance.
Notes: More than likely from lower calories but i don't mind since i only have another week left!
Rack Pull Deadlifts- in Power Rack with pins set at last pin. Bar is right above mid shin so it's really close to the ground about 4-5 more inches. Used Rest/Pause today to help me progress.
315 x 10 *PR* Goal achieved! :D
335 x 5 *PR* Goal surpassed hehehe
255 x 11 *PR* Used rest/pause.
240 x 6
Drop set to
225 x 3
Notes: Still considering doing these first then doing squats. I have strong quads but i'd like to improve my posterior chain to match it.
Leg Press- Just did 1 huge set today with rest/pause to 50 reps. HUGE BURN!
180 x 50 *PR* Rest/pause, Took about 4-5 sets worth.
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!
195/90 x 6 Circuits including a huge drop set *PR*
Notes: May have to use weighted stretching next time, not feeling that same insane stretch with my bodyweight.
Lying Leg Curls- Focused on contracting the hamstrings as hard as i could.
75 x 8
75 x 16
105 x 12 Drop
75/60
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- Got to these today, was stronger on these as well.
250 x 20 *PR* Rest/Pause
250 x 10 *PR*
225 x 9
Drop set to
135 x 12+ (not sure how many)
90 x ?
45 x ?

Total: 27 Sets
 
Oh and today i skated a ton and played volley ball for about 2 hours. Skating is coming back to me really really quick, Already gettin' 360 shovits and varial kickflips :D Burned an est. 1000+ calories! Weight is 222Lbs down 1lb from the past few days.
 
sweet workout. Lots of volume. nice on the sk8ing 360 shoves its look nice. who do you sk8 with now?

when you sk8ed did you have a friend you sk8ed with?
 
Diet Breakdown 8/21/11
Calories: 2650
Protein: 254 Grams
 
John Smeton said:
sweet workout. Lots of volume. nice on the sk8ing 360 shoves its look nice. who do you sk8 with now?

when you sk8ed did you have a friend you sk8ed with?
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I may cut the volume down a little bit to help me focus on strength a little more.

Thanks, pretty much a few friends who like to. I don't have a board yet so i'm probably gonna get a blank deck soon. It's the most fun cardio haha only thing that's gonna suck is when i bulk because i'm gonna have to eat even more to compensate for skating more at least until it starts getting too cold or snowing.
 
Last workout before the week off went great! Improved on some more lifts but i am feeling the calorie reductions. This week i'm going to be eating 2000 calories per day since it'll be an entire week off. Going to try and shed a little more BF before the "after" pic's and to be ready for the bulk. I may eat even less but the last day before i start up again i will eat about 4000 calories to restore all my energy and begin bulking at 5000/day calories starting the 29th.
 
WOW bro, would you document just one day of what you eat at 5,000 cals. I just want to see what that looks like...thats big eats!!
 
TurningGreen said:
WOW bro, would you document just one day of what you at at 5,000 cals. I just want to see what that looks like...thats big eats!!
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Yeah no problem, it's going to be a somewhat "dirty" diet but my interest will be putting on mass for now. I can eat as clean as i want when i cut in march or so. :D

I'm pretty much making WORLD DESTRUCTION shakes too but i want to have at least half my diet food too. The shakes will consist of chocolate milk or whole milk, PB, Whole Grain oats and flax oil. Yummmmmm
 
thetinyguy said:
Yeah no problem, it's going to be a somewhat "dirty" diet but my interest will be putting on mass for now. I can eat as clean as i want when i cut in march or so. :D

I'm pretty much making WORLD DESTRUCTION shakes too but i want to have at least half my diet food too. The shakes will consist of chocolate milk or whole milk, PB, Whole Grain oats and flax oil. Yummmmmm
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Yeah I would run the train on that shake.

 
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