Volcom's Sponsored, Controlled Lab's NEW, BLUE GROWTH log w/video

Sam,

Can you suggest an exercise to replace wide grip upright rows? For some reason, upright rows really tweak the nerves in my middle back and traps. I did cleans instead, but looking for other alternatives that hit traps/shoulders/upper back. Lookin, preferably, for a power movement.
 
FlexW99 said:
Sam,

Can you suggest an exercise to replace wide grip upright rows? For some reason, upright rows really tweak the nerves in my middle back and traps. I did cleans instead, but looking for other alternatives that hit traps/shoulders/upper back. Lookin, preferably, for a power movement.
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One arm Db Snatch. I know that twinge you're talking about. Taking away the bilateral stress from a barbell will help diminish that twinge. The one arm Db works all the same muscles as an upright row, is a power movement like you wanted and you get the added core and isolated shoulder stability from maintaining the Db overhead. I would start with 40lbs Db's if you've never done them before for 5 on each side. I normally hit them up 70lbs Db's for 5 on each side, but get used to them first.

 
VolcomX311 said:
Mulletsoldier first suggested them to me when he found out about my lame lumbar issues. Just be sure you have one of those incline benches that are bolted down, otherwise you'll endo. Or have someone step on the front floor panel of the incline to hold you from front tipping over. Apart from the isolation, IF moving from deads to BB rows is too much on your low back, the incline bench is a good alternative to save your back.

Last time I did back where rowing was involved and the incline benches were full, I leaned over the preacher bench, flat side and did rows. I set the preacher at its lowest position, leaned over the flat side and did my rows.

My cut timing is a bit off. I generally cut during the summer or right before like everyone else, but the cutting bug never bit during those seasons this year. I didn't catch it until this past Monday and walla. I found it too hard to go through the disciplines and desires of a cut as a newly wed, but I've come back to my senses and my see-food diet is over. Sad but sane times.
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I added these to my routine way back when Mulletsoldier first recommended them to you. I'm glad I did. I love doing 1 arm incline DB rows for real isolation and a great stretch at the bottom. It will take ego out of the equation quickly. It's almost impossible to cheat on these.
 
VolcomX311 said:
One arm Db Snatch. I know that twinge you're talking about. Taking away the bilateral stress from a barbell will help diminish that twinge. The one arm Db works all the same muscles as an upright row, is a power movement like you wanted and you get the added core and isolated shoulder stability from maintaining the Db overhead. I would start with 40lbs Db's if you've never done them before for 5 on each side. I normally hit them up 70lbs Db's for 5 on each side, but get used to them first.

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Great explosion and "pop" on those reps. Good stuff. :clap2:
 
Tomahawk88 said:
I might do those sometime soon :)
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The guy in the video's form was 90% perfect, but not quite 100%. When you land and stabilize, you want to land in a bit of a sissy squat; knee's partly bent, butt way out behind you and preferably your opposing arm stretched out for better balance. That guy landed completely erect and I wouldn't recommend that. It's harder on the spine and not optimal for balance and stabilization. However, as far as taxing the appropriate muscles and stimulating the power adaptions, his ascension and pop was great.
 
VolcomX311 said:
The guy in the video's form was 90% perfect, but not quite 100%. When you land and stabilize, you want to land in a bit of a sissy squat; knee's partly bent, butt way out behind you and preferably your opposing arm stretched out for better balance. That guy landed completely erect and I wouldn't recommend that. It's harder on the spine and not optimal for balance and stabilization. However, as far as taxing the appropriate muscles and stimulating the power adaptions, his ascension and pop was great.
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Thanks man for really going over the form for me. I might have to save that one for when I go to a gym. The fitness center might complain Im making too much noise :rant:
 
VolcomX311 said:
The guy in the video's form was 90% perfect, but not quite 100%. When you land and stabilize, you want to land in a bit of a sissy squat; knee's partly bent, butt way out behind you and preferably your opposing arm stretched out for better balance. That guy landed completely erect and I wouldn't recommend that. It's harder on the spine and not optimal for balance and stabilization. However, as far as taxing the appropriate muscles and stimulating the power adaptions, his ascension and pop was great.
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How do you get your arm in a neutral overhead position if your butt is back?
 
poison said:
Thanks. Why you up this late, man, don't you wake up at 4am or something insane?
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Ever since I cranked up the cardio I've been having trouble falling asleep, ironically. Perhaps once my system gets over the sudden shock from 0 cardio to intense 60 min cycling classes, my heart will slow back down quicker and not keep me wired until 1-2am.
 
Nice work and one day I will have to try some of these oly lifts when my shoulder is feeling a little better. As far as your diet it sounds pretty good. I don't count the carbs in my nuts/almonds, nor the 1 grapefruit I eat a day. No real need to do so. As far as the refeeds. It really just depends, you can do a minor one every 3-4 days. Like a 150-200 grams carb meal mid week then another one Saturday or Sunday where you take in 400 or so. Yes you can eat all clean but honestly there is no reason other than to limit caloric intake. If your refeed is short enough you don't really need to worry to much about it. People really under estimate the power of carbs and insulin. With a lower carb intake you need less fat to get a good insulin response but if you are taking in a bunch of carbs as you do in a carb load some extra fat isn't going to hurt your carb uptake. Yes it will increase overall caloric intake but then again for a good 36 hour long window of overeating will help you out. YOu pretty much need at least 36-48 hours of refeed to truly reset your metabolism and the extra calories you eat during that time will land predominantly in the muscle. However that first 24 hours of the load is important to cram your carbs in during that time, eating less fat then would be optimal. However go ahead and eat some of the stuff you really want to during that time, even if it is a little higher in fat. If trying to keep overall calories down and max carbs in, then I recommend about 200-250 grams protein, mostly from whey or BCAA's and about 600 grams of carbs that 1st 24 hours then have a normal eating day say on Sunday, IE 40-30-30 ratios and about maintenance calories, and then go right back to low carb on Monday through Friday. If so see if you can set up a nice power day on Saturday to take advantage of the carbs.
 
Oh yeah Here is a link to my PCT log. Come join in and see how much of this new muscle I can keep.

Invalid Link Removed
 
MrKleen73 said:
Nice work and one day I will have to try some of these oly lifts when my shoulder is feeling a little better. As far as your diet it sounds pretty good. I don't count the carbs in my nuts/almonds, nor the 1 grapefruit I eat a day. No real need to do so. As far as the refeeds. It really just depends, you can do a minor one every 3-4 days. Like a 150-200 grams carb meal mid week then another one Saturday or Sunday where you take in 400 or so. Yes you can eat all clean but honestly there is no reason other than to limit caloric intake. If your refeed is short enough you don't really need to worry to much about it. People really under estimate the power of carbs and insulin. With a lower carb intake you need less fat to get a good insulin response but if you are taking in a bunch of carbs as you do in a carb load some extra fat isn't going to hurt your carb uptake. Yes it will increase overall caloric intake but then again for a good 36 hour long window of overeating will help you out. YOu pretty much need at least 36-48 hours of refeed to truly reset your metabolism and the extra calories you eat during that time will land predominantly in the muscle. However that first 24 hours of the load is important to cram your carbs in during that time, eating less fat then would be optimal. However go ahead and eat some of the stuff you really want to during that time, even if it is a little higher in fat. If trying to keep overall calories down and max carbs in, then I recommend about 200-250 grams protein, mostly from whey or BCAA's and about 600 grams of carbs that 1st 24 hours then have a normal eating day say on Sunday, IE 40-30-30 ratios and about maintenance calories, and then go right back to low carb on Monday through Friday. If so see if you can set up a nice power day on Saturday to take advantage of the carbs.
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thanks Kleen. I'll read this a few more times to make sure I get all of it.
 
VolcomX311 said:
Ever since I cranked up the cardio I've been having trouble falling asleep, ironically. Perhaps once my system gets over the sudden shock from 0 cardio to intense 60 min cycling classes, my heart will slow back down quicker and not keep me wired until 1-2am.
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Wow, that sucks. Spinning is awesome, I used to be a serious cyclist, and I'd spin a couple times a week too. Spinning really gets the endorphins flowing better than other cardio, IMO; it's way more fun and involving, there's music, other people, and it's just easier to enjoy. If you're hitting a good endorphin high it'll keep you up good.

Me, I can go to sleep pretty much any time. :lol:
 
poison said:
Wow, that sucks. Spinning is awesome, I used to be a serious cyclist, and I'd spin a couple times a week too. Spinning really gets the endorphins flowing better than other cardio, IMO; it's way more fun and involving, there's music, other people, and it's just easier to enjoy. If you're hitting a good endorphin high it'll keep you up good.

Me, I can go to sleep pretty much any time. :lol:
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Bro, you are tell'n the truth. I feel like a million bucks after I catch my breath post cycling. Nothing will keep me cranking my legs and enduring the burn like seeing the over-weight women next to me doing it and making me wonder how the fak? I do love the corporate effort and its nice to be coached through some cardio. I know I wouldn't do what we do in spin class, if I were riding solo.

I like the challenge of it. I swear I feel accomplished after every session and it's not monotonous like climbing the stairclimber for however long. The downfall is that the class starts at 7pm-8pm, so, my elevaed HR + the endorphins have me up far past my bed time (for now).
 
Nice, man, glad you're doing it. IMO,spinning is far and away the best cardio for average folks in existence. Physically, other forms are just as beneficial, but NONE are near as fun, and fun keeps you coming back. It's low impact, but builds lower body strength like crazy, and for some reason it's a lot easier to keep mass while spinning seriously than while running seriously. Running is freaking catabolic. I suspect it's because the muscular load is FAR greater in spinning than in running, you're actually moving heavy weight when you climb.

Speaking of fat peeps, I did the AIDS ride (SF>LA, 600 miles in a week), on a tandem with my wife. A wouldn't you know, there were some Jabba the Hut folks plugging up steep ass inclines, turning down courtesy shuttles, and grinding out the day. My God, THOSE people are amazing.

BTW, if you don't already, buy cycling shoes and some shorts. Shoes increase energy expenditure and power output by a LOT, and you'll ride harder and faster. Shorts coddle your boys, what more to say? :D
 
poison said:
Nice, man, glad you're doing it. IMO,spinning is far and away the best cardio for average folks in existence. Physically, other forms are just as beneficial, but NONE are near as fun, and fun keeps you coming back. It's low impact, but builds lower body strength like crazy, and for some reason it's a lot easier to keep mass while spinning seriously than while running seriously. Running is freaking catabolic. I suspect it's because the muscular load is FAR greater in spinning than in running, you're actually moving heavy weight when you climb.

Speaking of fat peeps, I did the AIDS ride (SF>LA, 600 miles in a week), on a tandem with my wife. A wouldn't you know, there were some Jabba the Hut folks plugging up steep ass inclines, turning down courtesy shuttles, and grinding out the day. My God, THOSE people are amazing.

BTW, if you don't already, buy cycling shoes and some shorts. Shoes increase energy expenditure and power output by a LOT, and you'll ride harder and faster. Shorts coddle your boys, what more to say? :D
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I know. I would love to get shoes, but man, they don't come cheap! It's like buying a pair of '10 Air Jordons! I'd even look into used cycling shoes from e-bay or something (which I have in the past, looked). I know how unappealing that sounds, but let the first of ye who have never gone bowling and used the facilities shoes cast the first stone....
 
Well, if you're looking at Sidi's and stuff, yeah, $400 is easily in range. But check this page out, starting at $19.99. Shimano's run narrow. Of course quality costs, but you should be able to find something that fits for ~$50, and for indoor spinning, they'll last a good while.

Just look at the ones on that page, dfind your local bike shop, try the cheapones on and figure out your size, then order online. :D
 
poison said:
Well, if you're looking at Sidi's and stuff, yeah, $400 is easily in range. But check this page out, starting at $19.99. Shimano's run narrow. Of course quality costs, but you should be able to find something that fits for ~$50, and for indoor spinning, they'll last a good while.

Just look at the ones on that page, dfind your local bike shop, try the cheapones on and figure out your size, then order online. :D
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I didn't see a link? I'll just look up Shimano.
 
poison said:
Invalid Link Removed

sorry, try that.
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Nice, perfect. Browsing now.... General question, might sound stupid, but are all the cycling cleats universal? Are particular shoes exclusively compatible with a particular cleat? Or are cycling shoes universal?
 
Good question, actually. Any road shoe should be compatible with any pedal you'll find on a spinning bike (and some bikes have two options, one on each side of the pedal, usually SPD and LOOK). You'll just have to ask which kind of pedals the bikes you're using has, and buy those cleats for the shoes (if they don't come with em already). The cleats screw on the bottom, and are adjustable fore/aft and side to side. If your choice is SPD or LOOK, LOOK's are probably better on the bike, but hell off the bike. SPD's are way more minimalist. Since you won't be working out in em, just buy LOOK, IMO. It really doesn't matter though.
 
poison said:
Good question, actually. Any road shoe should be compatible with any pedal you'll find on a spinning bike (and some bikes have two options, one on each side of the pedal, usually SPD and LOOK). You'll just have to ask which kind of pedals the bikes you're using has, and buy those cleats for the shoes (if they don't come with em already). The cleats screw on the bottom, and are adjustable fore/aft and side to side. If your choice is SPD or LOOK, SPD's are probably better on the bike, but hell off the bike. SP's are way more minimalist. Since you won't be working out in em, just buy LOOK, IMO. It really doesn't matter though.
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Thanks for the clarification :usa2:
 
Whoa, weird. I meant to say: LOOK are better on the bike, but hell off the bike. Since you'll only be riding in em, not walking, buy LOOK.
 
My workout partner was unavailable yesterday and my sleep has still be funky ever since I jumped on the cardio wagon. I had all day lethargy yesterday, so I decided to take my plan B approach to chest, uber volume, as oppose to my usual high intensity lifts.

Bench
185lbs x 15 reps
185lbs x 15 reps
185lbs x 15 reps

205lbs x 12 reps
205lbs x 15 reps
205lbs x 15 reps

225lbs x 10 reps
225lbs x 10 reps
225lbs x 10 reps

245lbs x 8 reps
245lbs x 8 rep
245lbs x 8 reps

265lbs x 5 reps
265lbs x 5 reps
265lbs x 5 reps
265lbs x 5 reps
265lbs x 5 reps

20 min of HIIT cardio on step climber. No cycling classes available on my schedule today, but I'm consdering a double bout of cycling tomorrow. A pre-work AM bout and an after work PM bout.
 
Nice.change up there

When I was focusing on chest I would do x2 week heavy.day followed 4 days later by light day Chris Duffin (aka kabuzki) nw powering champion helped put this together for me aka
 
thundergod said:
X3. Wow......just wow.

My winged helmut's off to ya Volcom. That's more volume than I've ever used.

You make me feel lazy with my Dorian Yates training routine. ha ha
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Army Guy said:
what TG said... minus the whole Dorian Yates thing of course lol
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LOL. My "normal" routine is more Dorian/Mentzer'eque at the moment. I was just feeling REALLY carb depleted and lethargic and I knew I didn't have the beast drive in me to really got HIT that day, so I took my plan B chest workout, which is uber volume.
 
edwitt said:
Nice.change up there

When I was focusing on chest I would do x2 week heavy.day followed 4 days later by light day Chris Duffin (aka kabuzki) nw powering champion helped put this together for me aka
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As much as you bench, your "light" day is probably my HIT day.
 
Dunno, man, if i'm feeling carb depleted, the last thing MY body would enjoy is some uber-mondo volume slammer like that. That was beasty, ****.

I'm going to print that and tape it to the back of my MP3 player, and mock myself every workout, now.
 
Fasted AM 60 min cycling class today, short of taking my multi's and sipping on Modern BCAA's 8:1:1 ratio. I may go in for second bout after work, we'll see.

Last night I felt the most carb depleted and lethargic since my cut. I would have eaten something pre-workout had I known I would get winded and sweaty from my opening warm up.

Olympic Snatch
95lbs x 5 reps
115lbs x 4 reps
135lbs x 1 rep
135lbs x 1 rep

Hang Snatch
95lbs x 5 reps
100lbs x 5 reps
110lbs x 5 reps
120lbs x 5 reps

Olympic Cleans
135lbs x 5 reps
155lbs x 5 reps
185lbs x 2 reps
185lbs x 1 rep

Shrugs
225lbs x 10 reps
315lbs x 10 reps
315lbs x 10 reps
315lbs x 8 reps
315lbs x 8 reps

Smith-Behind The Neck Upright Rows
135lbs x 10 reps
155lbs x 10 reps
175lbs x 10 reps

I can't tell you how difficult this workout was and not so much because it was a particularly dificult routine, but I was running on fumes. I'm not sure when, but I intend to re-feed with some subway sandwhiches sometimes between now and Monday.

Last night I was scrownging the fridge for some kind of all protein meal. I had some talapia in there, but I was sick of them, plus, my balsamic vinegar/soy sauce, EVO and red peppers marinade only tasted good on the talapia the first two days, now they taste funky, anyway, I was famished so I ended up making 8 eggs, 2 yolk and I threw in a bunch of vietnamese sandwhich meat and tossed the bread, I mean carrots, cucumbers & all and made a scramble with a slice of fat free cheese. I don't know if it really tasted that good or if I was just hungry, but man was it satisfying.

Immediately after my workout last night I had a 40g protein shake and 2 chicken legs & 2 chicken thighs. The odd scramble was my last meal. Strangely enough, my palet isn't craving any carbs, my bodies is just starting to shows signs that I need some (beyond what I get from spinach and broccoli).
 
poison said:
Dunno, man, if i'm feeling carb depleted, the last thing MY body would enjoy is some uber-mondo volume slammer like that. That was beasty, ****.

I'm going to print that and tape it to the back of my MP3 player, and mock myself every workout, now.
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LOL, you're giving me too much credit.
 
VolcomX311 said:
I'm not sure when, but I intend to re-feed with some subway sandwhiches sometimes between now and Monday.
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As my brother AG would say, "THIS!!!"

I've been dieting pretty darn strictly lately myself. And I was just thinking about what to cheat with.
Thinking about a double of grilled chicken breasts, with sweet peppers, red onions, black olives, swiss cheese, salt, pepper, and even some oil on there.

Subway.......Eat Fresh!! :32:
 
thundergod said:
As my brother AG would say, "THIS!!!"

I've been dieting pretty darn strictly lately myself. And I was just thinking about what to cheat with.
Thinking about a double of grilled chicken breasts, with sweet peppers, red onions, black olives, swiss cheese, salt, pepper, and even some oil on there.

Subway.......Eat Fresh!! :32:
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Sounds yummy, I'll take 2 :food:
 
thundergod said:
As my brother AG would say, "THIS!!!"

I've been dieting pretty darn strictly lately myself. And I was just thinking about what to cheat with.
Thinking about a double of grilled chicken breasts, with sweet peppers, red onions, black olives, swiss cheese, salt, pepper, and even some oil on there.

Subway.......Eat Fresh!! :32:
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Damn man u r a mind reader or something.
 
not feeling beastly... bro you are a goddam inspiration to myself and im sure many more, your a effin superhero. Killing weights and watching the diet is more than mere mortals like I can handle
 
NCAA68 said:
not feeling beastly... bro you are a goddam inspiration to myself and im sure many more, your a effin superhero. Killing weights and watching the diet is more than mere mortals like I can handle
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Thanks NCAA. I appreciate the encouragement.
 
Gym Drama

Yesterday I had fasted AM cycling for 60 min and my workout last night was more for caloric expenditure sake. I was planning on doing cardio again last night, except at 4:00pm I fell asleep in the copy room for 20min out of sheer lethargy. Therefore, instead, I decided to do a minor back lift, because my real back day is tomorrow with my workout parnter, and I knew this type of training last night wouldn't give me DOMS so I could hit back for reals on Friday

HS, Behind The Neck Lat Pull Downs
140lbs x 15 reps
140lbs x 15 reps
140lbs x 15 reps

160lbs x 12 reps
160lbs x 12 reps
160lbs x 12 reps

180lbs x 10 reps
180lbs x 10 reps
180lbs x 10 reps

200lbs x 8 reps
200lbs x 8 reps
200lbs x 8 reps

220lbs x 5 reps
220lbs x 5 reps
220lbs x 5 reps

Close, undergrip Lat Pull Downs
150lbs x 10 reps
150lbs x 10 reps
150lbs x 10 reps
150lbs x 10 reps

Some drama from last night. I saw an old friend, Marie, on the treadmill at the corner of my eye while doing the undergrip pull downs and that caused me to leave early, real early. Awhile back Marie and I were friends and for a long time were really attracted to each other, but we never said anything. Eventually, she started dating my friend, but I could tell there was still an attraction between us, which made me feel effed up cause she was dating my friend. Utimately, my friend and Marie got married and that was that. While she was married, her and I would still meet up and do stadium stairs or something together and even then, it seemed there was more tension there then I felt comfortable with a married person. Later on, I got married myself so whatevers whatevers. Recently, Marie divorced my friend and I hadn't seen her since the divorce, however, in my respectful opinion, I personally find her too attractive to feel right befriending her again, now that I'm married. Not that anything would ever happen, its just a personal conviction of mine. I have pre-guilt about what kind of thoughts I'd have around her, purely sexual of course. Having hot friends that you'd do in a minute if they said yes as a single is the ish, having those same type of friends as a married "for me," doesn't seem okay, so once i saw her, I upped and left. I certainly wouldn't say, "hey lets hang out," if we ever got forced into a small chat situation, or even agree if she asked, but I just don't care to be around another women I'm so inherently, sexually attracted to, now that I'm married. Gym drama....
 
Well done good Sir. That is one of the smartest things i have heard come from a newly married person. You have already begun to learn the Jedi ways. Gradually as you begin to mature in the relationship you won't be so worried about that stuff to the point you would leave the gym. I will say that your wife may not enjoy knowing anther woman had enough of an effect on you that you felt necessary to stop your workout to avoid her. However the reason you did it was a very good one. Isn't that just a catch 22.

I am very lucky that my Goddess knows deep down inside that there is no one that lights me up like she can. I don't sweat that stuff at all now but we are 9 years in and 8 years married. However I understand that undeniable chemistry you are talking about, and the pre-emptive guilt feeling. Having chemistry with someone isn't a choice but we feel bad about having any stir at all. That is a good thing to be in tune with and will keep you out of trouble in the long run.
 
MrKleen73 said:
Well done good Sir. That is one of the smartest things i have heard come from a newly married person. You have already begun to learn the Jedi ways. Gradually as you begin to mature in the relationship you won't be so worried about that stuff to the point you would leave the gym. I will say that your wife may not enjoy knowing anther woman had enough of an effect on you that you felt necessary to stop your workout to avoid her. However the reason you did it was a very good one. Isn't that just a catch 22.

I am very lucky that my Goddess knows deep down inside that there is no one that lights me up like she can. I don't sweat that stuff at all now but we are 9 years in and 8 years married. However I understand that undeniable chemistry you are talking about, and the pre-emptive guilt feeling. Having chemistry with someone isn't a choice but we feel bad about having any stir at all. That is a good thing to be in tune with and will keep you out of trouble in the long run.
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Thanks Kleen. I intend to be a once married man and being only 10 months into my marriage, I know my wife still has her insecurities, so she won't know about this story.
 
Down from 217 to 211 this morning, but I don't think I started cutting actual fat until maybe 213-214.

11 more lbs and instead of saying I've reached my goal, I'll probably say I want to get down to 195....etc.. That's usually how it works.
 
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