ScottyDoc
Well-known member
Fugg the Yates style training, too heavy, too hard on the joints, then again... maybe that is just my old-age talking, because that is definitely closer to the style of training I did in my youth!
thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*
- Thread starter thetinyguy
- Start date
Fugg the Yates style training, too heavy, too hard on the joints, then again... maybe that is just my old-age talking, because that is definitely closer to the style of training I did in my youth!
John Smeton
Legend
If you can handle it go for it. You must listen to your body and can only do it like 6 weeks at a time, then take a 6-8 week volume break.
Ive been holding back a bit on intensity in general than what i used to.
I am guessing Nick is doing his other log and has not had time for this one?
thetinyguy
Well-known member
Sorry for the delay man i've been kind of lazy with keeping up my logs but i still update them. I'll post some more of my workouts tonight!
thetinyguy
Well-known member
DC Training B2 10/25/11
Duration: 45 Min.
Mood: Focused
Energy: Good
Other notes: Body weight at 246Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Cable Curls EZ Bar-
110 x 30 R/P *PR*
Hammer Curls-
45 x 12
Leg Press Calve Raise-
270 x 12 *PR*Glute Ham Raise Partials-
35 R/P *PR*
Front Squat-
155 x 8 *PR*
125 x 20 *PR*
6 Sets/5 PR's
DC Training A3 10/27/11
Duration: 1 Hour
Mood: Happy
Energy: Great
Other notes: Body weight at 241Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Elbows out Bench/Neck Press- Bothered my shoulders not sure if i'll keep this.
245 x 16 R/P
Arnold Press-
50 x 21 R/P *PR*
Rope Pushdowns- These are sooo much better than skullcrushers no elbow pain and insane contraction!
45 x 30 R/P *PR*
Close Grip Chins-
BW x 21 R/P *PR*
T-Bar Rows-
235 x 12 *PR*
5 Sets/4 PR's
DC Training B3 10/29/11
Duration: 50 Min.
Mood: Confident
Energy: Pretty good
Other notes: Body weight at 240Lbs, This is my last workout before i start fascia stretching again.
Lifts
Standing EZ Curls- Weight is plates without bar.
120 x 26 R/P *PR*
Pinwheel Curls (Single Arm)-
80 x 20 *PR*
90 x 10 *PR*
Seated Calve Raises-
115 x 12
Leg Curls-
150 x 20 R/P *PR*
Machine Hack Squats- Changing to Barbell Front Squats.
450 x 30
6 Sets/4 PR's
Duration: 45 Min.
Mood: Focused
Energy: Good
Other notes: Body weight at 246Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Cable Curls EZ Bar-
110 x 30 R/P *PR*
Hammer Curls-
45 x 12
Leg Press Calve Raise-
270 x 12 *PR*Glute Ham Raise Partials-
35 R/P *PR*
Front Squat-
155 x 8 *PR*
125 x 20 *PR*
6 Sets/5 PR's
DC Training A3 10/27/11
Duration: 1 Hour
Mood: Happy
Energy: Great
Other notes: Body weight at 241Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Elbows out Bench/Neck Press- Bothered my shoulders not sure if i'll keep this.
245 x 16 R/P
Arnold Press-
50 x 21 R/P *PR*
Rope Pushdowns- These are sooo much better than skullcrushers no elbow pain and insane contraction!
45 x 30 R/P *PR*
Close Grip Chins-
BW x 21 R/P *PR*
T-Bar Rows-
235 x 12 *PR*
5 Sets/4 PR's
DC Training B3 10/29/11
Duration: 50 Min.
Mood: Confident
Energy: Pretty good
Other notes: Body weight at 240Lbs, This is my last workout before i start fascia stretching again.
Lifts
Standing EZ Curls- Weight is plates without bar.
120 x 26 R/P *PR*
Pinwheel Curls (Single Arm)-
80 x 20 *PR*
90 x 10 *PR*
Seated Calve Raises-
115 x 12
Leg Curls-
150 x 20 R/P *PR*
Machine Hack Squats- Changing to Barbell Front Squats.
450 x 30
6 Sets/4 PR's
John Smeton
Legend
dude 450 on hacks is super strong! different hack machine though cause different weights to go up. One gym I train at I can only do like 185 , the other 315 both for about 15 -20 reps. Now a days Im more focused on whats best for me
thetinyguy
Well-known member
Thanks man, i've decided to switch them out for front squats with barbell or maybe lunges with db's. I've never ever done lunges with db's so i might do that. That's great man keep at it!
thetinyguy
Well-known member
Blast from the past BuMp! So currently i'm doing Upper/Lower body split. It seems to be the best combo of strength/size gains i've seen so far. Also i'm doing a technique that the bulgarian weightlifting team used called "Greasing the groove" (explanation here - Invalid Link Removed )
So far I've noticed a 2-3 pull up increase in just 2 days worth of sets at a body weight of 240-245lbs (Started at 2 reps and am now at 4 without going to failure doing really controlled and explosive contractions) which is awesome! I do different grips as well (close hammer grip, shoulder width hammer grip, over hand wider than shoulder grip) Thing is, is that i do tons and tons of sets stopping 2 reps short of muscular failure. So i do a lot more than what is recommended but i'm noticing very very fast improvements that are allowing me to get stronger and stronger. Also have been training forearms really frequently in an effort to improve my grip strength. Once i get 10-12 pull ups down i plan to start the process again but with a 10 or 20lb weight. My goal is to first: Build enough strength so i can get the muscle building benefits of doing enough reps. And then: Get everything i can out of those reps as far as back progress goes. Up until now I've seen great improvements (As most of you know from the pic's) even doing assisted pull ups around the 40-80lb range. So making this jump to full body weight will yield some very strong arm/back gains in the coming weeks. I was really skeptical but in a way it "teaches your muscles the movement" meaning: however you do those few reps short of failure is how your brain interprets how to do the movement and what muscles to use. Perfect example was the first day i did the pull ups i wasn't going all the way to the very top and squeezing my shoulder blades. But after 2 sessions i can absolutely explode to the very top and feel a gigantic lat/middle back/bi contraction for more reps then i could do at first not even getting there! As i type this my lats are a little sore (which is probably from deadlifts that i did today) Anyways i highly recommend to try this out for any lift your trying to improve your strength on! I'm going to try this on some sort of other exercise. It's kind of tricky but if this type of training helped somebody win the olympics then i really bet it's one of the best for strength gain!
So far I've noticed a 2-3 pull up increase in just 2 days worth of sets at a body weight of 240-245lbs (Started at 2 reps and am now at 4 without going to failure doing really controlled and explosive contractions) which is awesome! I do different grips as well (close hammer grip, shoulder width hammer grip, over hand wider than shoulder grip) Thing is, is that i do tons and tons of sets stopping 2 reps short of muscular failure. So i do a lot more than what is recommended but i'm noticing very very fast improvements that are allowing me to get stronger and stronger. Also have been training forearms really frequently in an effort to improve my grip strength. Once i get 10-12 pull ups down i plan to start the process again but with a 10 or 20lb weight. My goal is to first: Build enough strength so i can get the muscle building benefits of doing enough reps. And then: Get everything i can out of those reps as far as back progress goes. Up until now I've seen great improvements (As most of you know from the pic's) even doing assisted pull ups around the 40-80lb range. So making this jump to full body weight will yield some very strong arm/back gains in the coming weeks. I was really skeptical but in a way it "teaches your muscles the movement" meaning: however you do those few reps short of failure is how your brain interprets how to do the movement and what muscles to use. Perfect example was the first day i did the pull ups i wasn't going all the way to the very top and squeezing my shoulder blades. But after 2 sessions i can absolutely explode to the very top and feel a gigantic lat/middle back/bi contraction for more reps then i could do at first not even getting there! As i type this my lats are a little sore (which is probably from deadlifts that i did today) Anyways i highly recommend to try this out for any lift your trying to improve your strength on! I'm going to try this on some sort of other exercise. It's kind of tricky but if this type of training helped somebody win the olympics then i really bet it's one of the best for strength gain!
thetinyguy
Well-known member
No problem, it works really well. I still do my normal workouts but i add the pull ups in on days i work and just do random not to failure pull up sets.
Current layout for normal training is:
This is Day on/Day off style.
Upper Body - Chest/Back Emphasis (meaning more sets for chest and back, i train shoulders and arms after. I use the prioritization principle)
Off
Lower Body - Squatting Emphasis (Quads Emphasis)
Off
Upper Body - Shoulders/Arms Emphasis (Do chest/back sets after)
Off
Lower Body - Deadlift Emphasis (Hamstring Emphasis)
Off
And i do those not to failure pull up sets to improve them.
thetinyguy
Well-known member
Alright here's a comparison pic of my back a few days ago (240lbs) and my back in late August/Early September (219Lbs)
so this is 4 month back progress!
219Lbs
Invalid Link Removed
240Lbs
Invalid Link Removed
so this is 4 month back progress!
219Lbs
Invalid Link Removed
240Lbs
Invalid Link Removed
thetinyguy
Well-known member
I've got an arm day it's the shoulders/arms one. Thanks man!
If you try that program i'm doing just make sure you stop 2 reps short of failure, 1 is fine too but 2 is recommended. I take at least 5-7 minutes rest, i mostly do them randomly at work but just make sure you have 100% so you can do those reps.
John Smeton
Legend
In addition this is good for the joints. Going to failure sometimes works. Moreover, going to failure all the time can out a lot of strain on joits and over time they wear down. Keep up the nice work Nick
thetinyguy
Well-known member
Hell yeah! Today doing work sets i was able to get 11 close grip for about 2 sets!! I'm so happy
Right now i do not-to-failure sets for almost wide-grip so i'm hoping in another week or so i can start banging out some sets! Shyt works like a charm.I agree completely man, i'm kind of happy i got sick because then i never would have tried this stuff. Have been doing lighter weights with more reps and doing some fascia stretching and man it's amazing. I think i'll add them in here and there because doing them every workout is just too much for me. Forearms are progress pretty fast considering i have never directly trained them, Had a pump in them today just from other exercises it was almost painful how tight the fascia is but that just means GROWING TIME
thetinyguy
Well-known member
I might begin a new log since this one has so many pages haha, start fresh! I'm finally over my cold/sinus infection and had the first good workout of the year. Going back to dumbbells for chest on inclines, still getting the movement down and doing really slow reps but they feel a lot better now that i have some more mass on my chest from high rep cable crossovers.
ScottyDoc
Well-known member
I think different lifting styles effect different people and different body styles differently. For example, I am an endomorph body type, I gain and retain both muscle, strength and fat very easily, but have a hard time dropping body fat. I have found that I actually gain more lean mass, lean muscle that does not go away (no water bloat, puffiness, or swollen cells) when I lift lighter weight for higher reps, this also assists my constant dieting in order to maintain a leaner body mass with little to no cardio!
In short, different strokes for different folks, determine your body type, and reminisce on different work outs you have tried in the past and how they affected your body, did you really get bigger, did you just get bloated, were you taking a supplement, how was your diet, etc. etc. The key is finding out (individually) what works best for your body, similar body types will react similarly to one another, but not in every way, so always be conscious of your own body and how it reacts!
thetinyguy
Well-known member
For me heavy seems to build mass while high reps increase the amount of fluids in the muscle which give me better pumps/some more shape. I can't change shape drastically but i can help.
thetinyguy
Well-known member
Hey guys little update,
I started low-carb dieting and it's just hitting me 2 days later, i feel so worn out it sucks haha I try to get more carbs on training days and more protein on off days. I'm gonna take a solid week off to let my joints/ligaments heal up, i've made some pretty epic strength gains in a really short time but as a result my ligaments need some recovery. I plan to cut for the next 6 weeks then up my calories a little bit there.
Training heavy is $$ in terms of growing for me but i want to be in this for the long run so this week off should help me out a ton.
I started low-carb dieting and it's just hitting me 2 days later, i feel so worn out it sucks haha I try to get more carbs on training days and more protein on off days. I'm gonna take a solid week off to let my joints/ligaments heal up, i've made some pretty epic strength gains in a really short time but as a result my ligaments need some recovery. I plan to cut for the next 6 weeks then up my calories a little bit there.
Training heavy is $$ in terms of growing for me but i want to be in this for the long run so this week off should help me out a ton.
mattrag
Legend
thetinyguy said:
Yea. You probably need some time off lol!
I train heavy for muscle retention and building. I tried doing fst7 training and it just made me fat. I don't think my body can recover from all out multiple sets to failure on the same body part. I switched it up to a multi body part training scheme and seemed to do both cutting up and leaning out. I seem to just do overtly well on multiple sessions per bodypart per week over the one body part per day deal.
We are all different though.
John Smeton
Legend
Ive tried low carbing it- its not for me, I did low carb and even went to zero carbs.
Better to lower fats than carbs in my opinion. The lowest on carbs I went when 220 lbs getting ready for a show was 150 last year. This year Im much leaner and think I can get away with at least this amount or more come conest time. People need carbs for energy, mentally and physcially in my opinion.
Better to lower fats than carbs in my opinion. The lowest on carbs I went when 220 lbs getting ready for a show was 150 last year. This year Im much leaner and think I can get away with at least this amount or more come conest time. People need carbs for energy, mentally and physcially in my opinion.
thetinyguy
Well-known member
Good point man it all works differently for us, I plan to train short of failure and see how it goes for a little bit. Training short of failure should put me in an optimal area of strength gain and retain my size I've built. That way, i'm not over stressing the muscle to the point of all out fatigue but rather stimulating the efficiency of the contractions. Sound good? Definitely am gonna try it!
Well i went from about 400+ to 100-150 or less so over half haha, weight is 238lbs and not sure on BF% but it is definitely down, look less bloated and tighter despite my crappy genetics for fat storage right around my waist. x.x
Good point, i figured i'd just try it once. I did before but ate way too much like a rabbit so this time i have more fats/protein to make up for it which seems to be helping out a lot. Gonna try lower-carbs for a few weeks and see how i look/feel and compare it to how i've dieted in the past to figure out what will work best for me.
thetinyguy
Well-known member
Ever read up on HST ? It is what I am going to use next
I'll need to look that up i've heard of it before.
mattrag
Legend
It's pretty comprehensive. Search for HST FAQ. Someone compiled all the works together and made it into a free ebook. It's a great read.
On a side note: Nutrition wise I am finding that I am finding interesting things about my body as well.
thetinyguy
Well-known member
Once i start back after the week off i'm gonna train short of failure for a couple weeks and see how it goes.
It's pretty comprehensive. Search for HST FAQ. Someone compiled all the works together and made it into a free ebook. It's a great read.
On a side note: Nutrition wise I am finding that I am finding interesting things about my body as well.
Definitely will!
I was thinking about trying that but i think i love food too much for leangains haha
thetinyguy
Well-known member
Come checkout my epic 3 month HGHpro log guys!!!
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thetinyguy
Well-known member
Hey guys i just want to let you know i got 9 tubs of the old Xtend on Nutraplanet for under $100, anybody who needs BCAA's should jump on it!
thetinyguy
Well-known member
Pretty much