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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Day 41AM

AM Cardio: 30 min Stair-Stepper

I think its time I start to make some additional adjustments. I feel like I'm stuck at 209. I think its a bit late to start playing with a complex diet, cause I don't know how I'll respond to them, whereas, I know I have historically responded well to my simple diet of low complex carbs, high protein. I think in another week or so I'll add in SlinSane and see if anything shifts. Maybe I need to up the intensity of my cardio, I don't know, but I already push pretty hard. I average 300-400kcals in a 30 min bout, so I'm not doing the Ronnie Coleman level 1 climb he does in all his videos. I don't know. Feeling a bit deflated about the results lately, I don't feel I'm reaping what I'm sowing, but there's still a lot of time left. Maybe I need a good entire day cheat day to give my metabolism boost, who knows... I'm hitting AM/PM cardio or AM/PM lift or a mix of things, so I'm hitting doubles 5 days a week, meh, just keep at the grind.
 
VolcomX311 said:
AM Cardio: 30 min Stair-Stepper

I think its time I start to make some additional adjustments. I feel like I'm stuck at 209. I think its a bit late to start playing with a complex diet, cause I don't know how I'll respond to them, whereas, I know I have historically responded well to my simple diet of low complex carbs, high protein. I think in another week or so I'll add in SlinSane and see if anything shifts. Maybe I need to up the intensity of my cardio, I don't know, but I already push pretty hard. I average 300-400kcals in a 30 min bout, so I'm not doing the Ronnie Coleman level 1 climb he does in all his videos. I don't know. Feeling a bit deflated about the results lately, I don't feel I'm reaping what I'm sowing, but there's still a lot of time left. Maybe I need a good entire day cheat day to give my metabolism boost, who knows... I'm hitting AM/PM cardio or AM/PM lift or a mix of things, so I'm hitting doubles 5 days a week, meh, just keep at the grind.
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Minor adjustments don't panic..:ugh2:
 
DreamWeaver said:
Minor adjustments don't panic..:ugh2:
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Not so much panicked as slightly frustrated, but no worries. Intellectually, I know I have to be in some form of weight loss based on caloric restrictions, choice of macros and cardio amount, it's just not reflecting to my satisfaction.
 
VolcomX311 said:
Yeah, I'm just glad to be able to do these exercises again. If I re-introduce certain lifts slowly, I may be able to avoid yet another left erector strain.
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I have a very similiar problem in my lower back that returns at least annually. It takes multiple sessions with the chiropractor to get back to normal...going through it right now actually. I've been told by him to cut out all exercises that cause a loading and compression of the spine which is squats, DLs, military press, shrugs, etc. I told him I wasn't eliminating half my routine. And during the 3 yr. Layoff I had from the gym, I actually had to be adjusted MORE frequently than when I was lifting and doing my spinal compression lifts.

So I don't keep from doing any lifts anymore, and I feel your pain on those issues. I know it all too well! ;)
 
RickRock13 said:
I have a very similiar problem in my lower back that returns at least annually. It takes multiple sessions with the chiropractor to get back to normal...going through it right now actually. I've been told by him to cut out all exercises that cause a loading and compression of the spine which is squats, DLs, military press, shrugs, etc. I told him I wasn't eliminating half my routine. And during the 3 yr. Layoff I had from the gym, I actually had to be adjusted MORE frequently than when I was lifting and doing my spinal compression lifts.

So I don't keep from doing any lifts anymore, and I feel your pain on those issues. I know it all too well! ;)
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I hear you loud & clear. My chiro told me to "NEVER" squat, dead lift or do heavy shrugs, "EVER" again. Granted I've re-injured myself on multiple occasions from each one of those exercises individually, in separate occasions, but it was due to my lack of knowledge in learning how to enter into something slowly. It took me awhile to accept my limitations and by limitations I just mean I have to take it slower on some exercises, especially the dead lift. Cause no matter how long of a break I take from DL's, I can always hit up to 385lbs easy, but what I should do is stop at 315 for a good month, which is something that's majorly hard for me to do. DL's i can feel 100% from one set, to completely blown for another 2-3 weeks by the next, so I can't really go by feel on it. At least with BB rows or Racks, I get warning signs that I'm edging on some unwanted aggravation. Anyway, we just keep at it like Spartans, for the love of the iron.
 
Quad and Glute DOMS kicked in pretty hard this afternoon. Feels great, I haven't had this degree of pain in my quads for awhile.
 
VolcomX311 said:
Quad and Glute DOMS kicked in pretty hard this afternoon. Feels great, I haven't had this degree of pain in my quads for awhile.
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You know since I started with front squats I have not gotten the paralyzing doms I used to get but my leg development is better, down side though... my knees are worse...:happysad:
 
DreamWeaver said:
You know since I started with front squats I have not gotten the paralyzing doms I used to get but my leg development is better, down side though... my knees are worse...:happysad:
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Worth it..... j/k. I get knee pains on my right knee, too. It comes and goes. Joint pains suck, they really do. Animal Flex helped me a lot personally.
 
VolcomX311 said:
Quad and Glute DOMS kicked in pretty hard this afternoon. Feels great, I haven't had this degree of pain in my quads for awhile.
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This is everyday after my workouts, then I get to do it all over again the next day. 4 full body blasts a week pretty much has my legs permanently pissed off at me... my knees are the most displeased.
 
VolcomX311 said:
I hear you loud & clear. My chiro told me to "NEVER" squat, dead lift or do heavy shrugs, "EVER" again. Granted I've re-injured myself on multiple occasions from each one of those exercises individually, in separate occasions, but it was due to my lack of knowledge in learning how to enter into something slowly. It took me awhile to accept my limitations and by limitations I just mean I have to take it slower on some exercises, especially the dead lift. Cause no matter how long of a break I take from DL's, I can always hit up to 385lbs easy, but what I should do is stop at 315 for a good month, which is something that's majorly hard for me to do. DL's i can feel 100% from one set, to completely blown for another 2-3 weeks by the next, so I can't really go by feel on it. At least with BB rows or Racks, I get warning signs that I'm edging on some unwanted aggravation. Anyway, we just keep at it like Spartans, for the love of the iron.
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The few times I have injured myself lifting it hasnt been from squats or deadlifts. Always found it kind of odd to be honest :ugh2:
 
Just keep the form good and always go slow on them they are valuable but keep a full 2 seconds up and down tempo and you are less likely to hurt yourself because it will all be controlled and you will get huge and will still gain strength quickly at the right rep range.
 
MrKleen73 said:
Just keep the form good and always go slow on them they are valuable but keep a full 2 seconds up and down tempo and you are less likely to hurt yourself because it will all be controlled and you will get huge and will still gain strength quickly at the right rep range.
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Hmmm... thinking back, when I've injured myself on the deads its been from abrupt reps. I'll try slower rep cadences next time I start DLing again.
 
MrKleen73 said:
Just keep the form good and always go slow on them they are valuable but keep a full 2 seconds up and down tempo and you are less likely to hurt yourself because it will all be controlled and you will get huge and will still gain strength quickly at the right rep range.
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I agree with this^^^ great advice here that I live by.
 
RickRock13 said:
Me either. I can't do heavy deads and it seems to be the worst for my back but I do love rows
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I love deads but they take a toll, I have been able to attain a very thick back only doing deads about 1/4 of my workouts...
 
This all makes me feel very fortunate to DL without much complication. I only recently (last year) started doing DLs, but now cannot imagine not doing them. They've really helped on my back thickness for sure!
 
Only complication I have from them is scarred shins!
 
Milas said:
This all makes me feel very fortunate to DL without much complication. I only recently (last year) started doing DLs, but now cannot imagine not doing them. They've really helped on my back thickness for sure!
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Believe me I'm jealous, and wish I could do them heavy, but any weight I can't get more than 8 or so reps just kills my back.
 
Milas said:
This all makes me feel very fortunate to DL without much complication. I only recently (last year) started doing DLs, but now cannot imagine not doing them. They've really helped on my back thickness for sure!
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I'm super jealeous. I wished I could do heavy DL's still. Maybe some day, but not today or tomorrow.
 
VolcomX311 said:
I used to rub my shins a lot more back in the day. I had permanent dark lines going down both my shins, but I found reversing my switch grip kept me from scraping.
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Chalk helps somewhat. Kinda makes the bar slide up the shins. What I've done routinely, is to take some knee wraps and wrap from my ankle to below my knees when deadlifting. This really helps.
 
thundergod said:
Chalk helps somewhat. Kinda makes the bar slide up the shins. What I've done routinely, is to take some knee wraps and wrap from my ankle to below my knees when deadlifting. This really helps.
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Oh snap, so simple yet brilliant. I've tried soccer shin guards in the past, but they stuck out way too much and interfered with the lift, but a knee/shin wrap, good idea.
 
Are rear shrugs >>> front shrugs?
 
I have my wife wearing my slide up shin gaurds from MMA. I only drag on my shins going heavy. Otherwise I am lifting so controlled I don't tend to hit them just skin them every once in a while. Yeah you do have Camel Hump traps, maybe you haven't seen your old avi in a while but uhm Trapzilla anyone?
 
Milas said:
Are rear shrugs >>> front shrugs?
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I wouldn't say better, but I can contract with a higher peak from the rear because my neck hangs forward when I do it that way. They're both basically eliciting scapular elevation/traps elevation. Also, the resistance on the axial skeleton feels more vertical from the rear. Logistically, I think its a matter of preference, though sometimes I'll perform both in the same workout.
 
MrKleen73 said:
I have my wife wearing my slide up shin gaurds from MMA. I only drag on my shins going heavy. Otherwise I am lifting so controlled I don't tend to hit them just skin them every once in a while. Yeah you do have Camel Hump traps, maybe you haven't seen your old avi in a while but uhm Trapzilla anyone?
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We're our own worst critiques I suppose, but thanks and good idea with the MMA shin guards for the wife. The closest thing to a DL I'll be doing are racks, but I'll take what I can get for now.

My spinal erectors did end up feeling funky after squats and even the lumbar spine itself, but not enough to even warrant a solid yellow flag, so I won't worry. Big back tonight, hopefully the boys don't get lazy on me. My newest workout partner, Arius, is a cop, so he can't enough of the heavy lifts. He cares 100% about strength and 0% aesthetics, which makes sense, he works the Hollywood beat and there are some weirdos he needs to be able to man-handle.
 
Day 42 BACK & DELTS SUPER-SETS!!!!

Pre-Lift Cardio: 35 min Stair-Climber; 412kcals burned.

Barbell Rows; Super-Set to Seated Military Press
225lbs x 15 reps/135lbs x 12 reps
275lbs x 10 reps/155lbs x 10 reps
295lbs x 10 reps/175lbs x 10 reps
315lbs x 8 reps/195lbs x 6 reps
335lbs x 6 reps/205lbs x 5 reps

Rack Deads; Super-Set to Barbell Upright Rows - Wide Grip
225lbs x 10 reps/95lbs x 10 reps
315lbs x 10 reps/105lbs x 10 reps
405lbs x 10 reps/115lbs x 8 reps
495lbs x 5 reps/125lbs x 8 reps
585lbs x 3 reps/125lbs x 6 reps

Hammer Pull Downs; Super-Set to Barbell Front Raises
200lbs x 15 reps/45lbs x 10 reps
220lbs x 10 reps/55lbs x 10 reps
240lbs x 8 reps/55lbs x 10 reps
260lbs x 8 reps/55lbs x 10 reps

Insane workout. I hit the back/delts combination for some traps cross-over work really. All this talk of camel humps got me inspired. My back and delts are really toasted or anything, but I just fatigued out. I wanted to hit one more combination of exercises, but I gave it all I had. The only guy I had with me today was Arius, the cop, my new favorite workout partner, cause he's willing to do and try ANYTHING, whereas, one of my other workout partners have started to swing toward moderate weight/higher volume and the other one to the 5/3/1 program. I like heavy weight/high volume, anyway. Great workout. I may start pairing legs and back with Arius cause of his schedule this month, that may be fun :mischievous:

Tonight's workout really reinvigorated me. I've had a string of what I consider average or un-extraordinary, which got deflating and mundane. Tonight felt good. I thrive off overcoming serious challenges, I don't like basic sets, at least not all the time. I'm also looking forward to have Arius as a more consistent workout partner. Good things ahead.
 
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Damn man you going to have to slow it down brother, give someone at least a slight chance at taking you out. haha I don't see it happening though, that is an insane ass workout bro, glad to see you feeling it strong. Keep it up.
 
VolcomX311 said:
Insane workout. Great workout. Tonight's workout really reinvigorated me. Tonight felt good. I thrive off overcoming serious challenges, Good things ahead.
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So much positive energy eminating from this post. I'm syphoning the power from it now.

Great stuff here big Volcom! This is the mind-set of the warrior. The "can do" attitude. Not merely "can do", but rather an overwhelming "will do" attitude. It's indomitable and unstoppable.

Never allow energy-draining negative thoughts to enter your mind and rob you of your might and strength. It's all in your control.

YOU HAVE THE POWER!!! :aargh:

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Great workout and what makes it better is having that mind to body connection which sounds like you had. When you are there mentally everything just works better. You are better at everything when in the zone ;)
 
great workout here and its good to hear you found a workout partner who is willing to put in the same amount of work as you.he's going to be beastly as well. ;)
 
packers6211 said:
Damn man you going to have to slow it down brother, give someone at least a slight chance at taking you out. haha I don't see it happening though, that is an insane ass workout bro, glad to see you feeling it strong. Keep it up.
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Thanks Packers, it felt good to have such a hard workout. Good sense of accomplishment.

thundergod said:
So much positive energy eminating from this post. I'm syphoning the power from it now.

Great stuff here big Volcom! This is the mind-set of the warrior. The "can do" attitude. Not merely "can do", but rather an overwhelming "will do" attitude. It's indomitable and unstoppable.

Never allow energy-draining negative thoughts to enter your mind and rob you of your might and strength. It's all in your control.

YOU HAVE THE POWER!!! :aargh:

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For sure TG. I'll try to keep my mental positive going into next weeks lifts. I love a dirty fight with the iron when I hit the gym.
 
RickRock13 said:
Great workout and what makes it better is having that mind to body connection which sounds like you had. When you are there mentally everything just works better. You are better at everything when in the zone ;)
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mich29 said:
great workout here and its good to hear you found a workout partner who is willing to put in the same amount of work as you.he's going to be beastly as well. ;)
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For sure. He's not as strong as I am, but the main thing I look for in workout partner is heart. Like-strength is a bonus, but the heart to get bloody is what I like best.
 
VolcomX311 said:
For sure. He's not as strong as I am, but the main thing I look for in workout partner is heart. Like-strength is a bonus, but the heart to get bloody is what I like best.
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This is my wife to a T, everyone says they couldn't workout with their wife. Mine inspires me with how hard she pushes and the things she chooses to push through. All that in 120 lbs of dynamite.

mich29 said:
glad to see you taking some rest days you been puttin in some serious work and deserve it.
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Yeah you gotta have a couple here and there. That last workout was damn good stuff too no wonder you were loving it. I bet those traps are squaring off with leaning out a bit too... Keep up the great work Brother!
 
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