Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

I have a new favorite shrug and will probably use it as my main form of shrugging from here on out. Incline Bench DB Shrugs, easy to do, sit on incline bench facing into the bench, allow the bench to support your chest and then shrug. I have NEVER had anything make my traps contract so hard. I am talking about contracting hard from the top all the way down into the insertion point near the lumbar region. It also really hits the lower lats. The intensity an focus of the contraction is like nothing I have ever experienced on any back movement in my 25 years of training.
 
That shrug sounds awesome, I'm definitely going to try it! Thanks Kleen!
 
I am pretty strong in the traps and 15 reps with 60s was challenging the first set and almost didn't complete the second work set. I was doing about a 2 up 2 down tempo, I find my trap respond a lot better to slower tempos since range of motion is so limited time under tension is usually minimal with regular speed.
 
MrKleen73 said:
I have a new favorite shrug and will probably use it as my main form of shrugging from here on out. Incline Bench DB Shrugs, easy to do, sit on incline bench facing into the bench, allow the bench to support your chest and then shrug. I have NEVER had anything make my traps contract so hard. I am talking about contracting hard from the top all the way down into the insertion point near the lumbar region. It also really hits the lower lats. The intensity an focus of the contraction is like nothing I have ever experienced on any back movement in my 25 years of training.
Click to expand...

I used to do those, but I'll revisit them because you've got me re-enthused about them. I used to do the laying on the incline bench, double Db rows, then go straight into the shrug, but I'll try just the shrug portion next time.
 
MrKleen73 said:
I am pretty strong in the traps and 15 reps with 60s was challenging the first set and almost didn't complete the second work set. I was doing about a 2 up 2 down tempo, I find my trap respond a lot better to slower tempos since range of motion is so limited time under tension is usually minimal with regular speed.
Click to expand...

It's not uncommon for me to have a traps day, so I'm glad you reminded me of this exercise, the more angles the better.
 
Traps day? Seriously? Granted you had wicked traps in your last avi, but a whole day? Now I know why my traps aren't that big!
 
Wow a traps day huh, I have had pretty big traps all my life. I have not worked shrugs tons because dead lifts, and or upright rows make them grow sometimes even overshadow my shoulder development which isn't a good look in my opinion. However these I will because of how it works and doesn't simply grow only the tops of the traps.
 
MrKleen73 said:
Wow a traps day huh, I have had pretty big traps all my life. I have not worked shrugs tons because dead lifts, and or upright rows make them grow sometimes even overshadow my shoulder development which isn't a good look in my opinion. However these I will because of how it works and doesn't simply grow only the tops of the traps.
Click to expand...

I hear ya, that angle with the db incline shrugs is more of a retraction then a strict elevation, so it works more of the upper back in general, as oppose to strict traps stimulation.
 
Day 60

Back Squats
225lbs x 10 reps
275lbs x 10 reps
315lbs x 5 reps
335lbs x 5 reps
355lbs x 5 reps

Front Squats
225lbs x 5 reps
275lbs x 5 reps
295lbs x 5 reps
315lbs x 5 reps [surprised the hell out of me]

Smith-Barbell Hack Squats
225lbs x 5 reps
315lbs x 5 reps
405lbs x 5 reps
405lbs x 5 reps

Cardio: Stairclimber: Grueling 30 min.

My strength is still climbing from leg sessions to leg session, but I'm fairly confident I finally established my current ceiling strength. The last 2 reps of the 315 front squats felt like slow motion and there were spots I thought I was going to be stuck at. I also had the bar sitting too high on the shoulders, so each time I went down the bar had me in a front naked choke.

Cardio was no picnic following legs, but you gotta do what you gotta do.
 
packers6211 said:
Another epic workout nice routine going brother. Yeah cardio after leg day sucks lol.
Click to expand...

For sure. My friends fiancee was on the stairclimber next to me, so we chatted it up which helped the time move faster. I don't know if I would have hit the full 30 min had she not been there to converse with.
 
When I'm cutting, leg day is the one day I sometimes skip cardio because of how bad I kill my legs
 
RickRock13 said:
When I'm cutting, leg day is the one day I sometimes skip cardio because of how bad I kill my legs
Click to expand...

I skipped cardio yesterday because leg day hurt too damn much!

Volcom, you're a machine!
 
RickRock13 said:
When I'm cutting, leg day is the one day I sometimes skip cardio because of how bad I kill my legs
Click to expand...

I considerd skipping, but I knew someone who was on the star-climber at the time, which made it easier, but I hear ya, I was close to cramping in my right quad like 50 times; it sucked, lol.
 
Yeah it's always better to have someone next to you that can chat it up. When I lift I don't like chating at all, I'm in my own world. When doing cardio though, it helps me to chat as I keep going without realizing the time.
 
Barbell Rows; Compound Set to Barbell Rear Shrugs
275lbs x 10 reps/315lbs x 15 reps
295lbs x 10 reps/365lbs x 10 reps
315lbs x 8 reps/405lbs x 10 reps
335lbs x 6 reps/455lbs x 10 reps

Rack Deads
315lbs x 10 reps
405lbs x 10 reps
495lbs x 10 reps
585lbs x 5 reps
635lbs x 3 reps

[Of all the things to give me a problem. My generally lame lower back held up in that final set just fine, but I strained my right pec from contracting too hard during that set or something. It bothered me the rest of the workout, but oh well]

Chest Down on The Incline Bench - EZ Bar Rows; Compound Set to Incline EZ Bar Shrugs
115lbs x 15 reps; 115lbs x 10 reps
135lbs x 10 reps; 135lbs x 8 reps
155lbs x 8 reps; 155lbs x 6 reps
175lbs x 6 reps; 175lbs x 5 reps

Pull Downs
190lbs x 12 reps
210lbs x 10 reps
230lbs x 8 reps
250lbs x 6 reps

Behind The Neck Pull Downs
150lbs x 15 reps
170lbs x 8 reps
170lbs x 8 reps
170lbs x 8 reps

Cardio: 6 laps around a track

During the first two exercises I was pouring sweat all down my face, off the tip of my nose like I was doing HIIT sprints, but it stopped. I didn't leave the gym with a wet shirt today, which was helpful because I performed cardio outside today.

I need to double check on my Rack Deads from the last time I performed them to see if its a PR or not, but if it is a PR weight wise, it would be compounded by the fact I performed the Racks from a lower position then I have since I began doing them. That would be exciting.

**Update on the Racks**
No, not a PR weight wise, I've actually hit 675 for 5 about 2 weeks ago, however, that was from a higher position (aka shorter ROM). Today's 635 for 3 was from a lower position; at the knee, as oppose to 675 above the knee, so it's hard to compare. Perhaps next week will be more revealing.
 
I 2nd that Mich!! Volcom workout's are always epic, leaving other's to strive to catch up. Good job bro. Yeah sweating huh!! Down here in Alabama it's hitting 80 today but we have 90-100 percent humidity always. So walking the trash out you come back dripping sweat. Actually about to go to the track and try sprints for the first time.
 
packers6211 said:
I 2nd that Mich!! Volcom workout's are always epic, leaving other's to strive to catch up. Good job bro. Yeah sweating huh!! Down here in Alabama it's hitting 80 today but we have 90-100 percent humidity always. So walking the trash out you come back dripping sweat. Actually about to go to the track and try sprints for the first time.
Click to expand...

That is some major humidity..... no joke.
 
Dang 8 laps really I thought I feel good doing 4 haha. I actually went today and ran straights, walk curves, for 2 laps then shot up stairs on the hill that leads from track to parking. I think I'm going to start doing those on regular basis.
 
packers6211 said:
Dang 8 laps really I thought I feel good doing 4 haha. I actually went today and ran straights, walk curves, for 2 laps then shot up stairs on the hill that leads from track to parking. I think I'm going to start doing those on regular basis.
Click to expand...

Nice man, anything you can do to stay moving and getting those kcals burning :cheers:
 
packers6211 said:
I 2nd that Mich!! Volcom workout's are always epic, leaving other's to strive to catch up. Good job bro. Yeah sweating huh!! Down here in Alabama it's hitting 80 today but we have 90-100 percent humidity always. So walking the trash out you come back dripping sweat. Actually about to go to the track and try sprints for the first time.
Click to expand...

We're expecting another blizzard today... what a way to start spring!!
 
Killing **** Volcom! Man Im jealous of the rack deads and BB rows. My low back is still ****ed. I really don't know what to do anymore. I think its healed up, go in and workout(like last week i did 1 arm DB rows, not too heavy) and now it hurts like a mofo ever since. So just stay outta the gym till its fully healed? stretching? Maybe you have some advice for me, i think u said you had a similar problem?
 
BarbellBeast said:
Killing **** Volcom! Man Im jealous of the rack deads and BB rows. My low back is still ****ed. I really don't know what to do anymore. I think its healed up, go in and workout(like last week i did 1 arm DB rows, not too heavy) and now it hurts like a mofo ever since. So just stay outta the gym till its fully healed? stretching? Maybe you have some advice for me, i think u said you had a similar problem?
Click to expand...

For me it was just taking time off from any lumbar stressing exercises. I just started doing BB rows again after years, toward the beginning of this log and Rack Deads are all I trust my lower back with still. I don't know how long it'll be until I can do full deads.

For me, it was just time and recovery. I still hit back hard, but my thickness movements had to be done on hammer strength machines and I did a lot of pull downs/pull ups during that time.
 
VolcomX311 said:
For me it was just taking time off from any lumbar stressing exercises. I just started doing BB rows again after years, toward the beginning of this log and Rack Deads are all I trust my lower back with still. I don't know how long it'll be until I can do full deads.

For me, it was just time and recovery. I still hit back hard, but my thickness movements had to be done on hammer strength machines and I did a lot of pull downs/pull ups during that time.
Click to expand...

Yeah it sucks. I've been battling this now since the middle of Feb, and it hasn't got a whole lot better.. My doc wants me to do PT. Thinks it's worth it?
 
BarbellBeast said:
Yeah it sucks. I've been battling this now since the middle of Feb, and it hasn't got a whole lot better.. My doc wants me to do PT. Thinks it's worth it?
Click to expand...

I only did Chiro treatments and Accupuncturist treatments. I wouldn't know how worth it PT would be. Maybe you have an alignment problem? Muscle problems usually don't last that long, so there's a deeper root to whatever is bothering your lumbar.

If you go into an Accupuncturist and say you have low back pain, they'll pretty much know what to do from there. Explain how you got hurt, even if they don't speak great English cause around here the Accu's are all Asian, and they'll just go to work on you.
 
VolcomX311 said:
I only did Chiro treatments and Accupuncturist treatments. I wouldn't know how worth it PT would be. Maybe you have an alignment problem? Muscle problems usually don't last that long, so there's a deeper root to whatever is bothering your lumbar.

If you go into an Accupuncturist and say you have low back pain, they'll pretty much know what to do from there. Explain how you got hurt, even if they don't speak great English cause around here the Accu's are all Asian, and they'll just go to work on you.
Click to expand...

Ya i suppose I could check into that. Maybe have my Doc do an Xray as well to see whats up?
 
BarbellBeast said:
Ya i suppose I could check into that. Maybe have my Doc do an Xray as well to see whats up?
Click to expand...

For sure. I think it's time for an x-ray at least. Weird your doctor even suggested PT without first having taken X-rays. PT's can only treat you as prescribed by your doctor, so presumably, your doctor knows whats wrong if he's suggesting PT, theoretically.
 
VolcomX311 said:
For sure. I think it's time for an x-ray at least. Weird your doctor even suggested PT without first having taken X-rays. PT's can only treat you as prescribed by your doctor, so presumably, your doctor knows whats wrong if he's suggesting PT, theoretically.
Click to expand...

Ya that's what I was thinking. I'll schedule another appt and tell him I'd like an Xray to see whats going on. I can move around and function decently. But as soon as I try to pick stuff up or do any type of heavy lifting it aggravates it and then it hurts like hell for a few days. Also when I wake up in the morning it's stiff as hell and hurts pretty bad too for a hour or so.
 
BarbellBeast said:
Ya that's what I was thinking. I'll schedule another appt and tell him I'd like an Xray to see whats going on. I can move around and function decently. But as soon as I try to pick stuff up or do any type of heavy lifting it aggravates it and then it hurts like hell for a few days. Also when I wake up in the morning it's stiff as hell and hurts pretty bad too for a hour or so.
Click to expand...

You could have a minor, minor slip disc or just a deep, deep strain of your right erector spinae. You don't have any shooting pains down your right hamstrings do you? First sign of a slip disc is the pinching of the sciatic nerve, which sends a sharp/shooting pain down the side of the slip. Otherwise, you may just have a deep strain and haven't given it an appropriate amount of time to recover between putting stress on it. I'm just speculating of course. You're just exhibiting "some" of the symptoms of a minor slip disc.

What caused this again?
 
BarbellBeast said:
Ya that's what I was thinking. I'll schedule another appt and tell him I'd like an Xray to see whats going on. I can move around and function decently. But as soon as I try to pick stuff up or do any type of heavy lifting it aggravates it and then it hurts like hell for a few days. Also when I wake up in the morning it's stiff as hell and hurts pretty bad too for a hour or so.
Click to expand...

That sounds a lot like the problem I had. Extra stiff in the morning and bending over aggravates it. My chiropractor fixed me right up, but he knows my problem that comes back about once a year. Its an alignment issue with me every time in the same area. If you get an xray it will show if you have any misalignment and the only way to fix that is obviously to realign it through a chiropractor. Otherwise you'll keep fighting this thing...
 
VolcomX311 said:
You could have a minor, minor slip disc or just a deep, deep strain of your right erector spinae. You don't have any shooting pains down your right hamstrings do you? First sign of a slip disc is the pinching of the sciatic nerve, which sends a sharp/shooting pain down the side of the slip. Otherwise, you may just have a deep strain and haven't given it an appropriate amount of time to recover between putting stress on it. I'm just speculating of course. You're just exhibiting "some" of the symptoms of a minor slip disc.

What caused this again?
Click to expand...

It happened during heavy BB rowing. And no there is no shooting pains in my hams.
 
RickRock13 said:
That sounds a lot like the problem I had. Extra stiff in the morning and bending over aggravates it. My chiropractor fixed me right up, but he knows my problem that comes back about once a year. Its an alignment issue with me every time in the same area. If you get an xray it will show if you have any misalignment and the only way to fix that is obviously to realign it through a chiropractor. Otherwise you'll keep fighting this thing...
Click to expand...

Ok so I think first i need to get in for a xray. And if that's the case my Doc will refer me to a Chiro? Sounds like we have the same issue Rock
 
Today is normally a chest day, but a situation arose that allowed me to hit chest and back together. One of my workout partners was still stuck in San Diego for work and the workout partner that was able to make it, Arius, is a cop and has been unavailable on Friday's all Month, which is our back day. Therefore, given that Dusty was not there, where I would have only stuck with chest as scheduled, I took the opportunity to hit chest and back for Arius' sake, even though Back was the last thing I worked on Friday.

Flat Bench; Super-Set to Barbell Rows
225lbs x 15 reps/225lbs x 15 reps
275lbs x 10 reps/275lbs 10 reps
295lbs x 8 reps/295lbs x 10 reps
315lbs x 6 reps/315lbs x 8 reps
335lbs x 3 reps/335lbs x 8 reps

Incline Bench; Super-Set to T-Bar Rows
185lbs x 10 reps/135lbs x 15 reps
205lbs x 10 reps/180lbs x 15 reps
225lbs x 10 reps/225lbs x 12 reps
245lbs x 8 reps/270lbs x 8 reps

Dips; Super-Set to Pull Ups
BW x 10 reps/BW x 10 reps
BW x 10 reps/BW x 10 reps
BW x 10 reps/BW x 8 reps
BW x 10 reps/BW x 7 reps

I have to say my stamina feels like it increasing. I felt more mentally taxed then physically taxed. This workout seemed to have taken forever, but on paper it doesn't look like I did that much. I had Rack Deads and something else planned in there, but I think we came to a mental wall of fatigue, also, I reasoned I shouldn't push my lumbar too much, given that I just did Racks two days ago. They'll have to wait until Friday.

I'm toggling between 204-205 right now. I'm hoping that apart from my weight, I'm still leaning out. Diet is in check, I didn't get my cardio in today, which leaves me feeling a bit unsatisfied with my workout, but my schedule didn't allow it today :boggled:

As for recovery, my back was sore on Saturday and a touch on Sunday from Friday's workout, but I was able to hit Back again today feeling fresh. It's hard to gauge strength improvements on super-set days, but tomorrow may be more straight forward.
 
Damn man that's crazy!!! You have got to slow down and let the rest of the world play at least a little catch up. How the heck do you get the energy to superset with back man that's freaking insane. Nice job on the weight. I can't wait to get down to that. Are you going to plan on a strick cal diet close to the end of this?
 
packers6211 said:
Damn man that's crazy!!! You have got to slow down and let the rest of the world play at least a little catch up. How the heck do you get the energy to superset with back man that's freaking insane. Nice job on the weight. I can't wait to get down to that. Are you going to plan on a strick cal diet close to the end of this?
Click to expand...

outkastjoe said:
I always enjoy reading up on the logs. Thanks for the motivation.
Click to expand...

mich29 said:
thats a strong workout right there if I ever saw one.
Click to expand...

Thanks guys, I appreciate the encouragement. I like every workout to be extraordinary. It doesn't always happen, but I strive for it.
 
VolcomX311 said:
Today is normally a chest day, but a situation arose that allowed me to hit chest and back together. One of my workout partners was still stuck in San Diego for work and the workout partner that was able to make it, Arius, is a cop and has been unavailable on Friday's all Month, which is our back day. Therefore, given that Dusty was not there, where I would have only stuck with chest as scheduled, I took the opportunity to hit chest and back for Arius' sake, even though Back was the last thing I worked on Friday.

Flat Bench; Super-Set to Barbell Rows
225lbs x 15 reps/225lbs x 15 reps
275lbs x 10 reps/275lbs 10 reps
295lbs x 8 reps/295lbs x 10 reps
315lbs x 6 reps/315lbs x 8 reps
335lbs x 3 reps/335lbs x 8 reps

Incline Bench; Super-Set to T-Bar Rows
185lbs x 10 reps/135lbs x 15 reps
205lbs x 10 reps/180lbs x 15 reps
225lbs x 10 reps/225lbs x 12 reps
245lbs x 8 reps/270lbs x 8 reps

Dips; Super-Set to Pull Ups
BW x 10 reps/BW x 10 reps
BW x 10 reps/BW x 10 reps
BW x 10 reps/BW x 8 reps
BW x 10 reps/BW x 7 reps

I have to say my stamina feels like it increasing. I felt more mentally taxed then physically taxed. This workout seemed to have taken forever, but on paper it doesn't look like I did that much. I had Rack Deads and something else planned in there, but I think we came to a mental wall of fatigue, also, I reasoned I shouldn't push my lumbar too much, given that I just did Racks two days ago. They'll have to wait until Friday.

I'm toggling between 204-205 right now. I'm hoping that apart from my weight, I'm still leaning out. Diet is in check, I didn't get my cardio in today, which leaves me feeling a bit unsatisfied with my workout, but my schedule didn't allow it today :boggled:

As for recovery, my back was sore on Saturday and a touch on Sunday from Friday's workout, but I was able to hit Back again today feeling fresh. It's hard to gauge strength improvements on super-set days, but tomorrow may be more straight forward.
Click to expand...

Mirin workout bro
 
Love the supersets, they feel so good and yet hurt so bad! Way to kill it!
 
VolcomX311 said:
I like every workout to be extraordinary. It doesn't always happen, but I strive for it.
Click to expand...

Exactly. That's the proper mind-set. Go into it with a head full of steam and a heart full of passion.
And a mind full of rage!! :aargh:

Every workout I set out a-viking.
Going into the heat of sacred battle to win the day and claim the glory. :duel::box:

Invalid Link Removed

 
thundergod said:
Exactly. That's the proper mind-set. Go into it with a head full of steam and a heart full of passion.
And a mind full of rage!! :aargh:

Every workout I set out a-viking.
Going into the heat of sacred battle to win the day and claim the glory. :duel::box:

Invalid Link Removed

Click to expand...

We're definitely like-minded when it comes to the gym.
 
You must log in or register to reply here.
Back
Top