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

John Smeton said:
your very motivated right now and making gain gains.

Keep up the great work
Click to expand...

Definitely will John! I think my body is in the groove with the calories now because i woke up this morning and i was SO HUNGRY, like literally i haven't woken up this hungry ever haha.

Back/Bi's today! Now featuring BW pull-ups :D
 
nice. I like pictures when getting ready for a show every month . Ill also do some offseaon pictures just to see how I look and how Ive changed

God there was a thread on Im how to track exact progress with taking a picture the same time of day, same lighting, all these factors- it is crazy-never done it
 
John Smeton said:
nice. I like pictures when getting ready for a show every month . Ill also do some offseaon pictures just to see how I look and how Ive changed

God there was a thread on Im how to track exact progress with taking a picture the same time of day, same lighting, all these factors- it is crazy-never done it
Click to expand...

Can you find it?
 
John Smeton said:
nice. I like pictures when getting ready for a show every month . Ill also do some offseaon pictures just to see how I look and how Ive changed

God there was a thread on Im how to track exact progress with taking a picture the same time of day, same lighting, all these factors- it is crazy-never done it
Click to expand...

I know exactly what your talking about! That stuff is awesome, i've seen a few videos where people do that. I posted up some more pic's in my TestoPro log of when i was 155, Yes at 6'4" :D
 
Back/Bi's *Pull-Up HELL* 9/14/11
Duration: 2-2.25 Hours (15-30 minutes shorter)
Mood: Confident
Energy: Strong
Other notes: Body weight today was 230-231Lbs, Last workout i was 226Lbs.
Lifts
Pull-Ups Overhand Grip- These are done with a pause at the bottom.
BW x 3
BW x 5
BW x 5
BW x 6
BW x 9 *PR* +3 Reps
Chin-Ups- Mostly for Bi's, First time doing these in a longggggg time.
BW x 9 *PR*
BW x 10 *PR*
BW x 10 *PR*
BW x 10 *PR*
BW x 13 *PR*
(Assisted) Wide-Grip Pull Ups- BW @ 230/231Lbs for pull-up reference.
-30 x 7 *PR* Wasn't an amazing PR, form was rough and back was definitely spent from bodyweight.
-50 x 6
-80 x 10
-100 x 17 *PR* +3 Reps, Beta-Alanine must be kicking in now because the burn is getting less intense.
Drop set to
-120/-140/-160
(Assisted) Pull-Ups Overhand Grip-
-40 x 8 (I guess PR since i weigh 6Lbs heavier? Got the same last week)
-60 x 10
-80 x 7
Drop set to
-100/-120/-140/-160
(Assisted) Hammer-Grip Pull Ups-
-60 x 6
-80 x ?
Drop set to
-100/-120/-140/-160
Wide-Grip Pull Downs- Doing these with a lot more control now.
80 x 20 *PR* +4 Reps, this was a warm up xD
100 x 14
120 x 13
140 x 10
160 x 7
Yate's Row Over Hand Grip- Do these in the power rack and do every rep from a dead-stop (meaning bar sits on rails for a second before another rep is initiated)
135 x 28 *PR* +18 Reps. Was really surprised by this o_O
225 x 10 *PR*
225 x 10 *PR*
EZ-Bar Curls- Did 1 set standing and i was done. Tried preachers and my bi's were fried.
50 x 14
Wide Grip ROW-
80 x 20
95 x 13
140 x 5 *PR*

Other Exercises: (Yup, i did it again :))
Incline Bench Push-Ups- 4 Sets, not to failure.

46 Sets Total
 
Diet Breakdown 9/14/11
Calories: 5040
Protein: 353 Grams

APPETITE IS REALLY STARTING TO INCREASE
 
Diet Breakdown 9/15/11
Calories: 4430
Protein: 274 Grams
 
Diet Breakdown 9/16/11
Calories: 4500
Protein: 310 Grams
 
Diet Breakdown 9/17/11
Calories: 4520
Protein: 242 Grams
 
Leg Day!! 9/18/11
Duration: 2.5 Hours
Mood: Very focused.
Energy: Good throughout about half the workout, The heavy weights really sap me.
Other notes: Emphasizing more and more compound exercises, Already seeing a lot more progress just emphasizing them and lowering isolation sets.
Lifts:
Rack Pulls-
225 x 3
315 x 12 *PR* +4 Reps
405 x 8 *PR* +3 Reps, Got 7 without rest/pause and after about 10 seconds rest got another rep.
Notes: Moving up to 425 next week.
Barbell Back Squats-
275 x 5 *PR*
Notes: Tried a 2nd set with this and failed at bottom, No worries power-rack rails were set.
Leg Press- Being removed for Hack Squats next week.
380 x 10 + Hold
470 x 5
470 x 5 + Hold
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!
105/90/60/45 x 6 Circuits
Lying Leg Curls-
105 x 10
105 x 18
105 x 18
Immediately followed by stretching hams.
Machine Hack Squats- Plate loaded machine, feel these through my ENTIRE legs. Used to be REALLY strong on these, working back up to it again. 15+ Reps. Stance is edges of platform. ROM is to parallel, i get such good contractions from this exercise i really don't know why i stopped doing them! :rant:
90 x 15
180 x 15
270 x 15
360 x 15
450 x 15
540 x 15
630 x 20
Notes: Never done this many reps for this exercise and it was brutal to say the least. Definitely will be seeing some good progress from this exercise.

Approx. 28 Sets Total
 
Diet Breakdown 9/18/11
Calories: 5215
Protein: 356
 
John Smeton said:
nice rack pulls bro
Click to expand...

Thanks they were really really really challenging haha
I think the rack pulls/bodyweight pull-ups should start getting my back to grow at a better rate :)
 
thetinyguy said:
Thanks they were really really really challenging haha
I think the rack pulls/bodyweight pull-ups should start getting my back to grow at a better rate :)
Click to expand...

rack pulls are great for back-width and pullups and pulldowns for width

and for the sweeping lats , row type movements, t bars, barbell, dumbbell, and cable
 
John Smeton said:
rack pulls are great for back-width and pullups and pulldowns for width

and for the sweeping lats , row type movements, t bars, barbell, dumbbell, and cable
Click to expand...

Well then i should have all bases hit :)
Have:
Barbell rows/yates row
Rack pulls
pull-ups (now at bodyweight!)
pulldowns
rear delt/middle back emphasized rows
 
Diet Breakdown 9/19/11
Calories: 4730
Protein: 300 Grams
 
Back/Bi's/Calves/Forearms 9/20/11
Duration: 1.5 Hours!! (-about 1 hour)
Mood: Excited
Energy: Everlasting
Other notes: Body weight today was 232Lbs. Doing a lot more chin ups and close grip pull ups for now, i'll alternate every month or so with wide grip.
Lifts
Chin-Ups- Started adding weight today.
BW x 8
BW x 9
+10 x 8 *PR*
+10 x 10 *PR*
+20 x 4 Negatives. *PR*
Notes: Next workout i'll add more to the negatives and give some more rest before i do them.
Pull-Ups Overhand Grip- BW @ 232Lbs for pull-up reference.
BW x 4
Notes: Chins are the real deal for back/bi's especially with added weight, I really expected to be able to do these after but just couldn't do it.
(Assisted) Hammer-Grip Pull Ups- Going to work on my lat/bi strength by utilizing chins and hammer grip/close grip style pull-ups. Dorian Yate's says he rarely did wide grip to develop his back and with how massive it was i definitely believe him haha
-60 x 18 *PR* +5 Reps
-20 x 6
-40 x 7
-60 x 10
Drop set to
-80/-100/-120/-140
Wide-Grip Pull Downs- Keeping these to hit that teres area so i get everything hit.
100 x 12
140 x 6
Notes: SMOKED haha
Yate's Row Over Hand Grip-
225 x 15 *PR* +5 Reps
245 x 9 *PR*
Notes: All these compound movements are really working well so far.
EZ-Bar Curls- Did another 1 all out set
50 x 20 *PR* +6 Reps
Wide Grip ROW- Now using a new grip on this, i hold the handles with thumbs down/palms out. This FORCES you to use your rear-delt,middle back. Felt it soooo much more and even had a great pump in my back.
80 x ?
Drop set to
60/45

Other Exercises:
Standing Calve Raises
185 x 10
135 x 8
135 x 9
160 x 11

Wrist Curls
20Lbs x 5 Sets

31 Sets
 
Diet Breakdown 9/20/11
Calories: 4950
Protein: 331 Grams
 
Diet Breakdown 9/21/11
Calories: 4700
Protein: 226 Grams
 
Diet Breakdown 9/22/11
Calories: 4050
Protein: 270 Grams
 
Diet Breakdown 9/23/11
Calories: 4820
Protein: 251 Grams
 
Chest/Shoulders/Tri's/Calves/Forearms 9/22/11
Duration: 1.5 Hours, Next week going to aim for 1 hour or less.
Mood: Intense
Energy: Great
Other notes: Honestly the more intense the sets get, the less i want to train and am wiped out. Trying to get at least 1 PR set and 1 more working set followed by a drop on some exercises.
CHEST WORKOUT PR BY ITSELF MEANS NEW WEIGHT I HAVE NEVER USED.
Reverse Grip Incline Bench Press on Smith- Hold means i hold the middle of the movement and focus on the isometric tension on the chest. Lasts about 10 seconds
205 x 8 + Hold
225 x 8 + Hold
245 x 8 + Hold *PR* +3 Reps
Dips- BW @ 232Lbs
+30 x 12 *PR*
+30 x 16 *PR*
+40 x 10 + 2 Rest/Pause *PR*
Drop set to
-40/-60/-90/-120/-140
Decline Bench on Smith- Went for decline today.
195 x 14
245 x 8 + Hold *PR*

13 Sets

SHOULDER WORKOUT- For those wondering, I train Rear-Delts with Back since i do a lot of pulling/rowing.
Seated Smith Machine OH Press-
105 x 20 *PR* +4 Reps
125 x 16
Dumbbell Laterals- Strict form until failure then a few cheat reps.
5 Sets, didn't record weight.

7 Sets

Standing Calve Raises- Trying to go heavier and do lower reps.
210 x 11 + Hold *PR*
210 x 12 + Hold *PR*
195 x 12
195 x 13

Standing Barbell Wrist Curls
95 x 16
95 x 16
95 x 16
95 x 16
95 x 16

9 Sets

Total: 29 Sets

Really trying to cutback on the sets, the beating the muscles take from these compounds are bar none to any isolation movement I've done. Going to try and just get in/get out from now on. I don't want to get to HIT again though, 1 set was just not enough. So 2 sets i will go for PR's and 1 set kind of a pump set so i can fascia stretch.
 
mdpwrlifter said:
You lift for a long Time!
Click to expand...

This is nothin haha! I used to train for around 3 hours and 70+ sets. Now going for 1 hour or less workouts and less sets but more intense.
 
mdpwrlifter said:
Honestly that's the best idea unless you are on a cycle.
Click to expand...

Yeah good point, there's a guy in my gym that trains like that and he's HUGEEEE and doesn't even use heavy weight. Makes me wonder how i'll look on cycle with my style of training...

Diet Breakdown 9/24/11
Calories: 4960
Protein: 350 Grams
 
thetinyguy said:
Yeah good point, there's a guy in my gym that trains like that and he's HUGEEEE and doesn't even use heavy weight. Makes me wonder how i'll look on cycle with my style of training...

Diet Breakdown 9/24/11
Calories: 4960
Protein: 350 Grams
Click to expand...

Are you planning a cycle soon??! you'd probably be one of those freaks of nature who gains 20lbs lean mass off epi ahaha..not to say you dont put in the work..

awesome work out bro..makes me chuckle that this is your version of stepping things down. this is also sorta outta your norm routine correct? looks kinda like a full body type run.. i havent done that for a min
 
steppinRazor said:
Are you planning a cycle soon??! you'd probably be one of those freaks of nature who gains 20lbs lean mass off epi ahaha..not to say you dont put in the work..

awesome work out bro..makes me chuckle that this is your version of stepping things down. this is also sorta outta your norm routine correct? looks kinda like a full body type run.. i havent done that for a min
Click to expand...

Maybe.... ;)

I guess i should say i'm stepping down from more sets.

Not really, all i did was add forearms/calves to every session that's pretty much it. Calves seem to be responding i definitely see them growing a little bit. Forearms not yet so i'll have to figure that one out.
 
right on man..forearms are somethign i'd like to work on as well, but it seems i always forget by the time im hittin the weights..

c'mon man..cant hold out on me with this cycle info!!
im gonna start rs-transaderm and epi-strong shortly....i had the opportunity to throw in some ultradrol too, which i reallly wanna run, well i decided its just not the right time. fooock.. know ill be kickin myself in the ass for it later.

anyways man, would this be your first cycle?
 
steppinRazor said:
right on man..forearms are somethign i'd like to work on as well, but it seems i always forget by the time im hittin the weights..

c'mon man..cant hold out on me with this cycle info!!
im gonna start rs-transaderm and epi-strong shortly....i had the opportunity to throw in some ultradrol too, which i reallly wanna run, well i decided its just not the right time. fooock.. know ill be kickin myself in the ass for it later.

anyways man, would this be your first cycle?
Click to expand...

Same here, they aren't really that bad but i want to get them improved.

That would be a strong cycle, superdrol ain't no joke from what i hear. If that's your first cycle it's probably better you didn't stack in ultradol too, you could respond extremely well just to epi-strong and make sick gains.

Yeah, not messing around either just going to the real thing. Most likely will be D-Bol/Proviron at 10/20/30/30/20/10, Just to give my body some of it and see how it responds.
 
Yeah actually ultradrol I guess might be compared to superdrol as far as gains, but the sides are next to none when sat next to SD..ultradrol is methyl stenbolone.. stenbolone being an oldschool injectible popular in the 80s..it looks promising, no doubt ill give it a shot down the road..

Got the hookup on the real thing?? Nice man, I think that's definitely a better way to go hands down...
 
steppinRazor said:
Yeah actually ultradrol I guess might be compared to superdrol as far as gains, but the sides are next to none when sat next to SD..ultradrol is methyl stenbolone.. stenbolone being an oldschool injectible popular in the 80s..it looks promising, no doubt ill give it a shot down the road..

Got the hookup on the real thing?? Nice man, I think that's definitely a better way to go hands down...
Click to expand...

Ooooooh, in that case sounds like a really good PH. Are you gonna log it when you do it?
 
Yeah I might..lol sorta already regretting turning it down..was gonna be one hellova run..I've heard alotta good things about transaderm and epistrong tho..so its gravy

I take it ill see a log from u when u start the dbol?
 
steppinRazor said:
Yeah I might..lol sorta already regretting turning it down..was gonna be one hellova run..I've heard alotta good things about transaderm and epistrong tho..so its gravy

I take it ill see a log from u when u start the dbol?
Click to expand...

maybe, not sure if i want to yet. If my aspiration is to become pro one day then it might be in my better interest not to log it.
 
Diet Breakdown 9/25/11
Calories: 3490
Protein: 252 Grams
 
steppinRazor said:
Yeah actually ultradrol I guess might be compared to superdrol as far as gains, but the sides are next to none when sat next to SD..ultradrol is methyl stenbolone.. stenbolone being an oldschool injectible popular in the 80s..it looks promising, no doubt ill give it a shot down the road..

Got the hookup on the real thing?? Nice man, I think that's definitely a better way to go hands down...
Click to expand...

Dude I know.... I saw you turn it down. Rodja gets to run it AGAIN lol.

He ran it on a log over at another forum. He had some good gains on it. Though he was cruising on Test, anavar and some dbol.... hahah

Oh Tiny, you don't need ANYTHING!! Just the power of food and the will to push HEAVY weights!
 
Legs!! 9/24/11
Duration: 1 Hour
Mood: Very focused.
Energy: Great
Other notes: Such an amazing session.
Lifts:
Rack Pulls-
425 x 7 *PR*
Notes: Going for 445 next workout!
Barbell Back Squats-
295 x 6 *PR*
Notes: Tweaking form, going to try low bar position next week.
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!
120/70 x 4 Circuits
SLDL's- Full range, go down as far as i can and feel a huge stretch then come back up.
95 x 10
95 x 10
115 x 10
115 x 10
Machine Hack Squats- Plate loaded machine, feel these through my ENTIRE legs. Used to be REALLY strong on these, working back up to it again. 15+ Reps. Stance is edges of platform. ROM is to parallel.
650 x 20 *PR*

15 Sets/3 PR's
 
Yeah Tiny dont let some chems or logs get in the way..hell you're making such insane progress, you might as well keep it natty.

damn matt, i didnt know rodja already ran it..haha im gettin jealous. it was such a hard decision, but id really like to watch epi work on its own..well that and with the transaderm
 
thetinyguy said:
Legs!! 9/24/11
Duration: 1 Hour
Mood: Very focused.
Energy: Great
Other notes: Such an amazing session.
Lifts:
Rack Pulls-
425 x 7 *PR*
Notes: Going for 445 next workout!
Barbell Back Squats-
295 x 6 *PR*
Notes: Tweaking form, going to try low bar position next week.
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!
120/70 x 4 Circuits
SLDL's- Full range, go down as far as i can and feel a huge stretch then come back up.
95 x 10
95 x 10
115 x 10
115 x 10
Machine Hack Squats- Plate loaded machine, feel these through my ENTIRE legs. Used to be REALLY strong on these, working back up to it again. 15+ Reps. Stance is edges of platform. ROM is to parallel.
650 x 20 *PR*

15 Sets/3 PR's
Click to expand...

holy moly on the rack deads and hack squats .
 
Diet Breakdown 9/26/11
Calories: 3550
Protein: 282 Grams
 
My next LOG for those interested!

Invalid Link Removed
 
steppinRazor said:
right on man..forearms are somethign i'd like to work on as well, but it seems i always forget by the time im hittin the weights..

c'mon man..cant hold out on me with this cycle info!!
im gonna start rs-transaderm and epi-strong shortly....i had the opportunity to throw in some ultradrol too, which i reallly wanna run, well i decided its just not the right time. fooock.. know ill be kickin myself in the ass for it later.

anyways man, would this be your first cycle?
Click to expand...

Hopefully you already got your Ultradrol, looks like it might not be coming back for a while.
 
Diet Breakdown 9/28/11
Calories: 4200
Protein: 352 Grams

Back/Bi's/Calves/Forearms Final Workout On TestoPro! 9/26/11
Duration: 1 Hour 15 Minutes
Mood: Meh
Energy: Everlasting
Other notes: Body weight today was 232Lbs again, started with hammer close grip pull ups today. Felt kind of crappy today not sure why just an off day i guess?
Lifts
Pull-Ups Close Hammer Grip- Did these without pausing with my feet on the ground. Last week i would take a 1 second pause with my feet on the ground.
BW x 6 *PR*
BW x 6 *PR*
BW x 7 *PR*
BW x 7 *PR*
BW x 7 *PR*
-30 x 8
-50 x 10
-80 x 10
-80 x 10
-100 x 10
-120 x 12
Drop set to
-140/-160
(Chins)
BW x 4 *Strength was gone from other pull-ups)
Notes: Even though these were solid PR's, for some reason i wasn't satisfied hopefully next week i can satisfy my hunger for progress.
Close-Grip Pull Downs- Switching to close grip for a month.
60 x 16
70 x 12
100 x 8
Yate's Row Over Hand Grip-
135 x 11
225 x 8
EZ-Bar Curls- Got a PR on this happy with it.
60 x 16 *PR*
60 x 8
Wide Grip ROW-
65/60/50

Other Exercises:
Standing Calve Raises
150 x 12
150 x 13
150 x 16

Wrist Curls
45Lbs x 5 Sets

32 Sets

Diet Breakdown 9/29/11
Calories: 3500
Protein: 237 Grams

Chest/Shoulders/Tri's/Calves/Forearms 9/28/11
Duration: 1 Hour 15 Min.
Mood: Intense
Energy: Clean and strong
Other notes: Felt really confident today and smashed out some records!
CHEST WORKOUT PR BY ITSELF MEANS NEW WEIGHT I HAVE NEVER USED.
Reverse Grip Incline Bench Press on Smith- Hold means i hold the middle of the movement and focus on the isometric tension on the chest. Lasts about 10 seconds. Did 3 sets with R/P
195 x 6
245 x 4
255 x 6 *PR*
Notes: Did these with minimal rest.
Dips- BW @ 231Lbs
+30 x 12
+45 x 14 *PR*
Drop set to pump up chest/tri's
-20/-40/-60/-80/-100

SHOULDER WORKOUT- For those wondering, I train Rear-Delts with Back since i do a lot of pulling/rowing.
Seated Smith Machine OH Press-
215 x 10 *PR* +4 Reps, Wasn't 100% happy with this i got a little sloppy towards the last few reps but still an improvement.
105 x 25
Dumbbell Laterals- Strict form until failure then a few cheat reps.
5 Sets didn't record weight.

Standing Calve Raises- Trying to go heavier and do lower reps.
225 x 6 *PR*
225 x 8 *PR*
225 x 8 *PR*
225 x 10 *PR*
225 x 10 *PR*

Standing Barbell Wrist Curls
95 x 24

Total: 18 Sets, Not including drops.
 
Diet Breakdown 9/30/11
Calories: 3800
Protein: 311 Grams
 
Legs!! 9/30/11
Duration: 1 Hour
Mood: Nervous/Determined
Energy: Focused
Other notes: Staying at these weights next week, going to aim for more reps.
Lifts:
Rack Pulls-
405 x 3
445 x 4 R/P *PR*
Barbell Back Squats- Used low bar position and will never go back to high bar!
305 x 4 *PR*
Standing Calve Raises-
240 x 16 R/P *PR*
SLDL's- Full range, go down as far as i can and feel a huge stretch then come back up.
135 x 20 *PR*
155 x 15 *PR*
Machine Hack Squats- Plate loaded machine, feel these through my ENTIRE legs. Used to be REALLY strong on these, working back up to it again. 15+ Reps. Stance is edges of platform. ROM is to parallel.
380 x 30

7 Sets/5 PR's
 
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